Chances are very good there is one exercise for the shoulders which you have never seen before. it is very popular among European bodybuilders, but very rarely seen used in the gym among their American counterparts. The movement is known as reverse overhead dumbbell laterals and there are a few good reasons you should be performing them. Let’s address a few commonly asked questions regarding this movement.

Q: how do I complete reverse overhead dumbbell laterals?A: This movement can be tricky, and even a bit dangerous if not completed properly. begin in a seated position on an upright bench with a perpendicular back. Facing forward, holding a light (10 to 15 pound) dumbbell in each arm, hanging down by your side. begin the movement with the dumbbells in your hands, and arms outstretched. Your palms should be facing forward in the same direction as your face. Slowly raise the dumbbells form this outstretched position to one where your arms are over your head, with your palms are facing one another.

Q: Which muscle groups are stimulated?A: The trapezius and side and rear deltoids are hit through the use of this exercise. This exercise is special for the side deltoids especially, as they are being forced to contract while moving at an angle that actually counters their natural flow. Imagine bench pressing upside down! It’s something along those lines. However, once you get the hang of the movement, you’ll enjoy the unique pump that it delivers.

Q: I assume high reps are the way to go?A: Absolutely. This exercise places your shoulder joints in a very precarious position. You are essentially forced to move a weight against your body, and against common training angles. It’s a bit tricky, and using too much weight can result in your biceps taking over, which would defeat this purpose of this isolation movement. The movement is safe as long as the weight used stays low and the speed is slow and under control.

Q: Should I include this movement in my regimen?A: if your shoulders are a poor area of development for you, then this exercise should be completed at the tail end of every shoulder workout. if your deltoids are a stronger area, then you can get away with only using this movement once or twice per month.

Q: any cautions or warnings?A: it should be reiterated once again that this movement can be highly dangerous when heavy weight is used. A damaged AC or RC joint can result in weeks or even month of lost training time. if you value your joints and your ability to train, you’ll check your ego at the door and keep the weight under 40 pounds for this movement. if it’s any consolation, if you do a google search for professional bodybuilders completing this movement, you’ll discover they are only using 25 or 35 pound dumbbells. It’s an awkward movement, but one that can deliver some terrific results if you train hard, and smart.