Abduction Row:
we now shift our focus to the middle delt. And here we're taking a step up from the Cheat Lateral Raise with something called the Abduction Row. What it's doing is it's still allowing us to use the heavier weights at the Cheat Lateral might, but it's allowing us to do it with a more focused contraction. Not necessarily solely on the middle delt, which is impossible anyway, but it does include more of a contraction at the top, which is something we didn't really have control over with the Cheat Lateral. The way we're accomplishing this is with a different set of substitution muscles. As opposed to letting the upper traps kick in, we're actually able to turn this into more of a rowing motion, hence the name which introduces some of the upper back muscles, most notably the rear delt, which is going to help us to get this heavier dumbbell up to the top. Because the movement is still driven with abduction of the elbow away from the side, you're still going to get those immense benefits in terms of creating a stimulus for growth for the middle delt. Think of it like 20% row, 80% abduction. And when you do, you're going to have 100% of a good exercise option when it comes to creating better middle outgrowth.
Arnold press:
Lets focus on the front delt and here we're looking at the Arnold Press.I realize that Arnold's become a little bit of a polarizing figure these days, but there's one thing I think we all could agree on, the guy knew how to build muscle. And the front delt exercise of choice that he used, got your elbows out in front of your body because it demanded that you start with your hands facing your body. And if you followed along to this point, one of the reasons why I didn't like that Behind the Neck Press was exactly due to the elbow positioning.
This is getting that problem fixed by getting your arms out in front of your body. However, as with all shoulder press variations, it's tough to limit the gains to just the front delt and a little bit on lateral delt.
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