Muscle Group: Shoulders

Static Side Lateral Holds are not for the faint of heart. How often do you hear a bodybuilder inquire about getting capped side deltoid? If you are serious about getting boulder shoulders then raise your arms up and hold on for dear life!

Hold a dumbbell in each hand, bend forward a bit, and move the dumbbells together in front of you with your arms extended. Stop so you don’t swing the weight.

Raise the weights out and up to either side, turning your wrists slightly so that the back of the dumbbell is higher than the front. You should raise the dumbbells somewhat higher than your shoulders.

Now, hold this position till failure or a specified time! Try holding on for 60 seconds at a time. FEEL THE BURN!!!

Hold this position for 30-60 seconds.