It's unlikely that you've seen anybody doing a lateral throw, and that's a shame. It's great for developing both size and power in the traps and deltoids.
The Lateral Throw
You'd do these almost like a standard lateral raise, except one arm at a time, and actually throw the dumbbell up to the same position you would a lateral raise. It's important to brace yourself throughout this movement.
- Using something sturdy, like a bench or Smith machine bar, you can minimize body English as you throw the dumbbell up.
- Control the throw. Don't toss it up so hard you yank your arm out of its socket or hurt your shoulder.
- Once the dumbbell stops and starts to fall back down, slow the dumbbell down as it drops.
This exercise builds both power and size. It requires a quick concentric contraction to throw the dumbbell up and a strong eccentric contraction (negative) to slow the dumbbell down. These two types of muscle contractions will improve muscular power and hypertrophy.