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Muscular Endurance > Laterals

This routine is performed with dumbbells.

Lateral Raises: Stand straight with your arms at your sides, with each hand holding a dumbbell. With your elbows slightly bent, lift your arms to your sides. Your hands and arms will form a fairly straight line. According to first-time Mr. Olympia, Larry Scott, tip the dumbbells slightly forward as though you were pouring water out of them. Tipping the weights forward and down will stress the side and rear deltoids. Lower the weights and repeat.

Front Raises: This is the same basic movement except that you are lifting your outstretched arms in front of you. Lower the weights and repeat.

Bent-Over Rear Deltoid Raises: Lean forward as you extend your outstretched arms behind you. Lower the weights and repeat.

Prone Lateral Raises: Lie on a weight bench with your face downward. Lift your outstretched arms, each holding a dumbbell, to sides. Your hands and arms will form a fairly straight line.

Prone Front Raises: Lie on a weight bench with your face downward. Lift your outstretched arms forward. If you are using a fairly heavy dumbbell, it may be better to do these one arm at a time, so that you can brace yourself with your free hand.

Prone Rear Deltoid Raises: Lie on a weight bench with your face downward. Lift your straightened arms backward.

Deltoid Presses: While in a seated position, hold a dumbbell in each hand, and press them overhead. Stress the middle two-thirds of the lift to work the deltoids. According to Larry Scott, keep the little fingers higher than the forefingers and thumbs to stress the deltoids. That means that you will be holding the dumbbells at an angle with the plate on the side of the little finger higher than the plate on the side of the thumb. (Thumb-side higher stresses triceps.)

Afterwards, I might throw in a set of Dips. Place each hand on parallel objects such as gymnastic bars or high chairs. With your feet in the air, lower yourself down and raise yourself back up. A straight dip in which you remain vertical will emphasize the triceps. A dip in which you lean forward will emphasize the pectorals. Both forms of the dip will work the shoulders.