Yesterday I discussed the one-arm cable delt pull, a hybrid front raise-lateral raise with a low cable.
I’m experimenting with it as an add-on move after the ideal medial-head exercise, striving for new shoulder roundness and fullness.
It puts the medial head in the high contracted position similar to the finish of an overhead press but without the shoulder-impingement danger—if you do it correctly.
When I first wrote about it in this newsletter about a month ago, I remember someone asking me if a two-arm version might be better—similar to this…
If you’re not a fan of one-arm movements, it may be worth a try. However, keep in mind that the one-arm version diffuses the bi-lateral deficit problem I discuss in Old Man, Young Muscle and Doug Brignole analyzes in more detail in his Physics of Resistance Exercise.
There are some other problems with the two-arm version, however…
1) You can’t adjust the angle of your body to the pulley; I like to turn away slightly so that the pull is between a front raise and a lateral raise.
2) You can still jam the joint, so don’t pull your hands back over your head; stop the upward movement when the bar is up above head height but still in front of you.
3) You’ll need to experiment with grip widths—the grip above may be too narrow, but it’s really a subjective thing.
4) Your hands are locked in place, which has more potential danger for the joint; the one-arm version allows more freedom of movement.
If you’re using the 35-minute Old Man, Young Muscle workouts, you can replace standing one-arm laterals with this exercise or the one-arm version—my preference—in the workout on page 60.
It’s a unique contracted-position change for new shoulder-size gains.
Note: You’ll find other effective contracted- and stretch-position add-on exercises, as well as the ideal ones you should emphasize for size, listed in the printable POF chart on pages 42 and 43 of Old Man, Young Muscle.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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