Grasp
two moderately weighted dumbbells and lie facedown on a 30 - 45 degree
incline bench. This exercise can be performed exactly the same, standing
with the trainer bending at the waist to simulate this 45 degree bend. The
dumbbells should be hanging straight down from your shoulders, with your
palms facing each other throughout the exercise. Some bodybuilders like to
do this exercise with their arms held straight, but it is probably best to
bend the angle of the arms by about 10 degrees and hold them rounded like
this throughout your set.
MidPoint
Photo
Use
deltoid strength to raise the dumbbells directly out to the sides and
upwards in semicircular arcs until they are slightly above the level of
your shoulder joints. In the top position of the movement, you can make
the exercise more intense by rotating your wrists so the front set of
plates on each dumbbell is a bit below the level of the back set of
plates. Hold this peak contracted position for a moment.
Concentric
Photo
Return
the dumbbells along the same arc to the starting position.
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