PURPOSE OF EXERCISE: To work the rear
and side deltoids.
This exercise was often
recommended by France’s Serge Nubret,
and will work wonders for both your
rear and side deltoids. It should be done
only with a moderate weight and
performed very strictly.
EXECUTION: Preferably, you should use
an abdominal board set at an angle. You
can do the movement without a board,
but it shortens the range of motion. (1)
Lie on your side, with your head raised.
Holding a dumbbell in one hand, lower
it almost to the floor. (2) Then raise it up
all the way over your head, keeping your
arm straight. Remember to twist your
hand slightly while lifting, turning the
thumb down, to further contract the rear
deltoid. When you have done the reps
with one arm, turn over and do an equal
number for the other side.