Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip:
- Inhale and raise the arm to vertical.
- Exhale at the end of the movement.
Unlike standing raises, which progressively work the muscle to maximum intensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best.
Comment: This movement contracts the supraspinatus, the muscle mainly responsible for initiating abduction. Varying the initial position (dumbbell in front of or behind the thigh) allows you to work all the deltoid fibers.