The Iso-Dynamic Lateral Raise
If you want to build great delts, cap off your workout using the iso-dynamic lateral raise. This method uses a crucifix hold at the beginning of a lateral raise to improve your mind-muscle connection and supercharge shoulder growth, particularly at the medial head.
Since the medial head is notoriously difficult to recruit, this method will help you recruit stagnant muscle fibers, place a ton of muscle-building metabolic stress on your shoulders, and provide plenty of tension to simulate growth.
Use a pre-set hold for 10-20 seconds, followed by 10-15 reps. Repeat for 3-5 sets with 30-60 seconds rest in between.
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