Prison Workout: Standing Lateral Raises
Prison Workout - Standing Lateral Raises
I have been doing a lot of lateral raises lately. They are a great way to put a nice "cap" on my shoulders (or so I hope). They really isolate the middle deltoid. As part of your prison workout, you can do lateral arm raises with any two equally weighted objects.
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Duration: 00:00:52
How to Do Decline Push-Ups
Hold a water jug in each hand and lean slightly forward. Begin with your arms down in front of you. Slowly raise your arms out to your sides (think of creating a wide arcing motion). On your way up, turn your wrists so that your pinky finger is just higher than your thumb, as if pouring out the water. Raising the weights to a point just above the top of your shoulders. Lower the weights back down under control. Start each repetition from a dead stop -- no cheating.
What Does it Work?
This exercise primarily targets the middle deltoid but also includes the anterior and posterior deltoids.
Tip: I recommend doing these in front of a mirror so you can keep your arms moving to an equal pace and height.
Variations
Seated Lateral Raises. Doing them sitting down will force your body into stricter form. Try it!
Raising your arms to the rear will put more emphasis on your posterior deltiod and raising them more toward the front will target the anterior (front) deltiod.