2
Front & Rear delt
Superset: Front Raise
& Reverse Machine Fly
These two moves target the anterior head (front raise)
and posterior head (rear flyes) of the deltoid.
Perform 3 supersets of 15 Front Plate Raises, then 15
Rear Delt Machine Flys (Rest 1 minute between each set)
Lateral Delt
Superset:
Lateral Raise
& Upright Row
These two cable moves target the lateral head. Be sure
to keep the hands at least shoulder width apart in the
upright row to avoid the trapezius doing all the work.
Perform 3 supersets of 15 Cable Lateral Raises (each
side), then 15 Cable Upright Rows
B
A
3
training
A
B
Plate Front Raise
• (A) Hold a plate or dumbbell in both hands in front of
your body with your feet shoulder width apart.
• (B) Slowly raise plate towards the ceiling, keeping your
elbows straight until it is above head height then lower.
A
B
Cable Upright Row
• (A) Stand facing a low cable with a straight bar and
feet shoulder width apart
• (B) With hands shoulder width apart, keeping elbows
high, row the bar up until your elbows reach shoulder
height, then lower.
A
B
Rear Delt Machine Fly
• Grip top bar (palms down) with good body alignment.
Squeeze together (retract) shoulder blades. Keep elbows
and forearms parallel to the floor throughout entire
exercise.
• (A) In a controlled motion, keeping elbows up, pull bars
out and back as far as possible.
• (B) While maintaining the controlled motion, return to
starting position.
Cable Lateral Raise
• (A) Stand side on to a low cable (Left side closest)
with feet wider than shoulders. Hold the cable with
the right hand in front of the body.
• (B) Leading with little finger up, raise the cable to
just above horizontal. Then return to starting position.
FitnessX.com / FitnessX Magazine
29.