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Lying Lateral Raise Front

LYING LATERAL RAISE FRONT — L-FLY

Taken from Dave Draper's book, Brother Iron, Sister Steel

These prone raises isolate the deltoid caps as they draw upon the surrounding attached muscle groups to spread its good work through the entire upper body. Lie sideways on a bench with one shoulder to the vinyl and the opposing shoulder upright. Allow the arm closest to the bench to extend comfortably forward and out of the line of action, while your leg likewise seeks its own comfort. The upper leg is extended forty-five degrees forward and can reach toward the floor to act as the stabilizer. (Alternatively, you might put your non-working hand on the floor to your side.)

A dumbbell of light weight (five to fifteen pounds) is extended above your body to a neutral starting position. Slowly, with the working arm rigid, lower the weight forward of the chest to an agreeable extension, almost as if reaching for the floor. With power and control, return it to the starting position, elbow tucked tightly against your ribcage during the entire procedure. Repeat for a set of eight to ten reps and conclude by putting the dumbbell to the floor and rolling it under the bench to the other side. Flip your body position and repeat. Three or four sets of 10, 8, 6 reps at the end of your delt routine is a treat.

Awkward at first, this body mover as it is practiced and perfected targets the front and side delts. Yet full range of motion, focus and elaboration will bring in a long lat sweep, mucho back stuff and rear deltoid contraction. A persuasive body thrust with heavier weight involves and exhausts the larger system of integrated muscles. It can get mean.