AN EXERCISE OF MINE (280words)

I’d rather that it’s my variant of a standard shoulder movement: the standing barbell raise for the deltoids. Let me first describe the dynamics of my variant. The resistance involved is a plate or hammer curl bar (if your lifting capacity exceeds the available denomination of weights). The grip, which is what brings about the variation, is a hammer grip: the palms face each other, it’s identical to the grip that is used to pull down a rope towards you.

The resistance element held with the appropriate grip in front of you (touching your knees) constitutes the initial position. From this point, slowly raise the weight to a point that is above your head (with deep inhalation), & lower it back in the same manner (with exhalation). This isn’t a power movement, so the number of reps may be slightly higher if separation of the deltoids is desired (say about 15-20, with 60-70% of max strength weights).

It’s important to note that the elbow should be slightly bent outwards throughout the movement to protect the elbow joint. The weight must be lifted with (& from) the deltoids (& the trapezius) and not by the forearms or by the swaying of the hips or the lower back.

Difference from the standard movement: the standard barbell raise concentrates more on the posterior deltoids, whereas my variation targets the anterior deltoids & the trapezius.

• Major effect: Anterior deltoids
• Minor effect: entire deltoids & the trapezius
• Synergist: forearms & biceps brachialis
• Stabilizer: the back (erector spinae in particular)

Apart from the basic power exercises, such movements can't just be read on your Vaio laptop & forgotten. Your body needs to be constantly experimented with these kinds of workouts to see the results & suitability of such exercises.