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Secret
Training Tip #427 -
Chain & Plate Side Delt Laterals
By Nick
Nilsson
Learn an
incredible new side delt exercise that
will help you build a dramatic V-taper.
The lateral or side deltoids are what make your shoulders wider.
You can’t change your bone structure therefore building
these muscles is the only practical way to accomplish
that increased width
I’ve come up with a variation
of the side delt lateral raise
that places not one but two distinct angles of tension
on the delts at the same time. Normally,
when you do dumbell laterals, you only get tension on
the delts because gravity acts directly on the dumbells, pulling
them straight down. This new exercise also adds tension
on the delts laterally (directly out to the sides). Combined,
these two angles of tension make for a far more effective
movement for training the side delts. (There will be
a link where you can see pictures of the set-up as well as
how the exercise is performed at the end of the article.)
For this exercise you will
need the following equipment: two
single cable handles, barbell weight plates, two clips, and
a three-foot length of chain or cable (if you use a cable,
you must have loops you can hook the handles onto at
both ends. This is why I prefer the chain. You can get a
three-foot length of chain for a few bucks at any hardware store
- it’s worth it!). Be sure you get a fairly thick quality of chain that is rated
to at least several hundred pounds or more.
Hook one handle onto
one end of the chain. String the chain
through the center hole of the weight plate. Clip the
other handle on.
Grasp both handles and
get into the regular lateral raise start
position (knees slightly bent, hands held down just in
front of you, slight arch in your lower back). Make sure the
barbell plate is hanging in the center of the chain and that
it’s not resting on the ground (you may need to shorten the
chain if it is).
Raise the handles directly
out to the sides and up, exactly as
you would for a regular dumbell lateral raise. The barbell
plate will come up and contact your upper abdomen.
Hold the contraction
at the top for a moment then lower slowly
and repeat. If you want to get an extra squeeze of tension,
on the last rep of the set, hold the contraction at
the top for as long as possible until you can’t hold it up
any longer.
Even though the motion itself
is exactly like the dumbell lateral,
the application of tension is very different. You
will get more tension for a longer period with this exercise,
and it's all concentrated on the lateral delts.
For pictures on how to set
up and perform this exercise, go
to the following URL:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://www.fitness-ebooks.com).
He can be contacted at betteru@fitstep.com.
