START: "I begin with the dumbbells to the sides of my thighs with my palms facing my body," Bob says. "It's nearly impossible to cheat because this position totally isolates the middle delt and keeps you from using your back or traps to help with the lift." MOVE: Slowly raise the dumbbells up and out, making sure your elbows are always higher than the weights. Pause a moment at the top before slowly returning to the start.
START: "Standing with my knees slightly bent, I hold the bar with my shoulders down and my focus forward," Bob explains. MOVE: "Leading with my elbows, I lift the bar straight up, keeping it close to my body, until my wrists come underneath my chin. I pause a moment and squeeze hard in this top position before slowly lowering the bar back to the start."
''I'm a big believer in training delts hard, because the wider they are, the smaller your waist looks," Bob says.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.