Magnet Dumbbell-Plate-Band Laterals For Complete Side Delt Training

It absolutely TORCHES the bottom stretch position all the way to top peak contracted position of the side delts.

The "base" exercise is Dumbbell-Plate-Band Laterals - click to see to the original exercise (opens in a new window). It has a more detailed description of the exercise.

This exercise combines dumbbell lateral raises with a band looped over the ends and a weight plate hanging from the band. This puts incredible tension on the side delts starting at the middle and peaking at the top.

The plate hanging from the band means the resistance kicks in lower in the range of motion than in normal dumbbell laterals and, via the band, provides more direct lateral resistance than just dumbbells.

It lights up the side delts in the middle to top of the range of motion but doesn't really touch the bottom stretch position.

That's where the next part comes in...

The second part is the addition of the magnets to hit the bottom stretch position.

Essentially, you attach a couple of "garage stuff hanger" magnets to the dumbbells, let them snap together at the bottom, then FIGHT to pull them apart.

This gives you MASSIVE overcoming isometric tension in the bottom stretch position.

You can basically put as much tension as you can into the magnets and it's tough to pull them apart. Once you hit about 5 seconds of maximum contraction, you can push the heads of the dumbbells to pry the magnets apart.

The moment you pry them apart, do the lateral raise...

The tension you will develop in the side delts is CRAZY.

Here's the link to the magnets I use.

Here's a head-on view.

When you put these methods together, the result is FIRE on the side delts.

Another excellent lateral raise variation is the Bench Lift Lateral Raise (this also works the stretch position though not as strongly).

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