Issue #16- Side Delt Laterals***

The following information is a supplement to the article entitled "Training Tip#427 - Chain & Plate Laterals " found in BetterU News, Issue #16.

The Chain & Plate Lateral is a unique exercise that compounds the tension on the delts by incorporating not only the straight down pull of gravity but the sideways pull of a weight plate hanging on a chain.

To set up this exercise, hook one handle onto one end of the chain.
Now thread the chain through the center hole of the weight plate.
Clip the other handle onto the other end and you're all set.

The movement itself is performed exactly like a dumbell side delt lateral. Remember to keep your knees slightly bent and leaning slightly forward at the waist. Your lower back should have a bit of an arch as well.
Start the movement using muscular power rather than momentum.
Try to push your hands out wide to the sides as you are doing the exercise to put more lateral tension on the delts.
This exercises puts both vertical and lateral tension on your shoulders, increasing the effectiveness of the lateral movement.

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