LATERAL RAISE
The lateral raise should be a part of every
lifter's repertoire. Again, with this move,
Tiana does not swing the weights. She
performs the move in a controlled fashion –
often meaning she has to lower the weight.
The target muscles are really focused on.
“A GOOD SET OF
SHOULDERS ROUND
OUT AND ADD DEPTH
TO THE PHYSIQUE”
Grasp dumbbells in each hand in front of your thighs
with your elbows slightly bent. Bend over slightly with
hips and knees bent slightly. Raise your upper arms
to the sides until your elbows are at shoulder height.
Maintain elbows’ height above or equal to wrists.
Lower and repeat. Keep your elbows pointed high
while maintaining a slight bend through the elbows
(10° to 30° angle) throughout movement. At the top of
the movement, elbows (not necessarily the dumbbells)
should be directly lateral to shoulders since the elbows
are slightly bent forward.
CONCENTRATION CURL
This exercise epitomises Tiana’s
training philosophy. There is no point
just swinging around weights for the
fun of it. Tiana focuses on the mind-
muscle connection, culminating in a
squeeze at the peak of every concentric
movement. This forms the basis of so
much of the body-sculpting element of
bodybuilding.
Sit on a bench. Grasp
a dumbbell between
your feet. Place the
back of your upper
arm against the inner
thigh. Lean into your
leg to raise your elbow
slightly. Raise the
dumbbell to the front
of your shoulder.
Lower the dumbbell
until your arm is fully
extended. Repeat.
Continue with your
opposite arm.
PULL UPS
A chin up is when your hands face you, and while
it still obviously works the back there is a bit
more focus on the biceps. The pull up is a difficult
compound movement that everyone should learn
and master. This is a strength movement, with
the back as the primary target, that really does
fit into the mass builder category. Tiana banged
these out like they were nothing.
Step up and grasp a bar with an overhand wide grip.
Pull your body up until your chin is above the bar.
Lower your body until your arms and shoulders are
fully extended. Repeat. The range of motion will be
compromised if the grip is too wide. In order to make
it easier you can do assisted pull ups with a training
partner, bands or on a pull up machine. M.E
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