Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in).
¼-REP PUMP METHOD
Step 2: Instead of performing a full rep, only raise the dumbbells ¼ of the way up. With a ¼ rep complete, lower the dumbbells back to the starting position.
Step 3: With the ¼-REP PUMP METHOD, add an additional ¼-rep with each full rep. For example, on your second repetition, do two ¼-reps; on your third repetition, do three ¼-reps and so on, lowering the dumbbells back to front of your thighs on your final ¼-rep.
Step 4: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and stationary, raise your arms to each side until your elbows are in line with your shoulders for a complete rep. Make sure your elbows remain above or in line with the wrists to enable maximum benefits.
Step 5: Lower the weight in a controlled manner to starting position. Make sure to keep your torso positioned slightly forward to ensure side deltoids stay as the primary focus of the movement. Maintain a slight bend in the elbows (and in the knees) throughout the movement.
Step 6: Your quarter-reps and one regular rep combined are considered one full rep on this exercise. Repeat method until all desired reps are completed.
Benefits:
The ¼-Rep Pump Method adds even more intensity to the ¼-Rep Method, adding additional quarter-reps to each full rep to create an unbelievable pump and challenge on the lateral raise.
It is a tremendous way to burn out your muscles, providing an excellent pump to your shoulders.
Using this method is a great finisher to your workout as well.
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides. Step 2: Keeping your knees slightly...
Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching. With the vertical dumbbell front raise, your palms will be facing each other throughout the entire movement. Step 2...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement. Step 2: Keeping your knees and...
Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly Step 2: Lift up each leg to give the dumbbells momentum...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/IiC-J9RoDGg
[3] http://www.youtube.com/embed/IyV2-FwUtSc
[4] http://www.youtube.com/embed/QX3P8eulJ2k
[5] http://www.youtube.com/embed/laL3o1DjtJQ
[6] http://musclepharm.com/exercise/lying-incline-shoulder-press
[7] http://musclepharm.com/exercise/incline-rear-delt-fly
[8] http://musclepharm.com/exercise/1-arm-lateral-raise
[9] http://musclepharm.com/exercise/full-lateral-raise
[10] http://musclepharm.com/exercise/lateral-raise
[11] http://musclepharm.com/exercise/vertical-dumbbell-front-raise
[12] http://musclepharm.com/exercise/full-frontal-dumbbell-raise
[13] http://musclepharm.com/exercise/dumbbell-front-raise
[14] http://musclepharm.com/exercise/upright-rows
[15] http://musclepharm.com/exercise/military-seated-dumbbell-press
