This exercise hits all three heads of the delts as well as the rhomboids and lower traps. The band keeps the scapula properly aligned and you can't compensate with the upper traps, making it a lot more effective at recruiting the delts.

How to Do It

  1. Place a small resistance band around your wrists.
  2. Lift the dumbbells from the low position to overhead, forming a "V" at the top.
  3. Initiate the movement as a front raise with a neutral grip. As the movement progresses, spread your arms wider to end up with both arms forming a 45 degree angle with the body at the top of the movement.
  4. Come back down the same way, controlling the weight for a good 3-4 second count. Don't release the tension completely at the bottom! Keep some tension in the bands to keep the muscles firing for max results.

Do the victory raise early in your shoulder or pressing workout. It will turn everything on and will make for safer, more effective pressing. Sets of 8-10 reps with a fairly slow eccentrics (negatives) are best.

Related: What You DON'T Know About Delt Training

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