711
Arms out to the side on the block
This movement is often performed to pump the middle delts, but is also great for loading the trapezius.
Performing Technique
- Take the handle in your right hand and turn to the exerciser with your left side.
- Move your arm to the side up to shoulder level and lower it back down.
Shift your shoulders from the Y-extension toward yourself
This is quite a complex exercise that combines two movements at once: lifting arms overhead and pulling.
Technique of execution
- Lie on the floor on your stomach, place the dumbbells at shoulder level, pull them off the floor.
- As you inhale bring your shoulder blades together and bend your elbows, pulling the dumbbells to your shoulders.
- As you exhale, extend your dumbbell arms in front of you.
Lift pancake over head
Pumps the lower part of the trapezius muscle. It is best to perform this exercise in a limited range of motion.
Performing Techniques
- Stand up straight, feet shoulder width apart. The back is straight, the abs are tense.
- Take the pancake, extend your straight arms in front of you.
- Lift the pancake above your head and lower it down.
