Tip: Build Delts with the Gironda Dumbbell Swing

This odd-looking exercise adds width to the shoulders. Here's how to do it.

This is a rather weird-looking exercise, but it’s a very effective way to build the whole deltoid with an emphasis on the lateral portion.

Basically, the movement is like performing a one-arm lateral raise while the other arm is brought up with the elbow bent at a 90 degree angle. The bent arm doesn’t do much work because of the advantageous lever, but it allows you to keep some tension on the shoulder muscle during the whole exercise. Constant tension equals more growth!

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.