Lying Side Laterals

by Barry C.

This works the rear and side deltoids. It should be done only with a moderate weight and performed very strictly.

Preferably, you should use an abdominal board set at an angle (or a incline bench). You can do the movement without either, 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 delt.

When you have done the reps with one arm, turn over and do an equal number for the other side.

Taken from: The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised