Standing Low-Pulley Deltoid Raise

طريقة الأداء

1. 01Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
2. 02Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
3. 03Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
4. 04Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
5. 05Repeat for the recommended amount of repetitions.
6. 06Switch arms and repeat the exercise.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.