PURPOSE OF EXERCISE: To focus the
work on the side delt head. This
movement, which was a favorite of
Sergio Oliva’s, helps bring out
definition in the shoulders, and works
the rear and front heads as well.
EXECUTION: (1) Stand upright, with your
arm down beside you, holding on to a
handle attached to a floor-level pulley.
Place your other hand on your hip. (2)
Keeping your arm straight, lift it up in an
arc in one smooth motion until it is
higher than your head. Lower your arm
back to your thigh. Finish your
repetitions, then repeat using the other