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Wednesday, June 15, 2016

Alternative Static Hold Method

Image result for bodybuilder side delt raises

Here is a different method of doing static holds during your high intensity workout.
Pump out reps with one arm during seated dumbbell presses while doing a static contraction hold with the other arm.

Sit on a bench with a dumbbell in each hand. With your left arm,press the dumbbell overhead,stopping short of lockout. Hold the weight in that position while pressing the dumbbell with your right arm. Continue pressing for 5 reps,then hold in the pre-lockout position while pressing the weight with your left arm.

Continue alternating arms until failure is reached.

The routine looks like this:

Standing dumbbell side raises-1x15-Do a static hold with your left arm at shoulder height while completing 5 reps with your right arm. Switch sides and do a static hold with your right while doing 5 reps with your left arm. Alternate like this until a total of 15 reps have been done with each arm.

rest 20 seconds

Seated dumbbell presses-1x12-Do six reps with your left arm while holding the dumbbell in the pre-lockout position with your right arm. Switch and do 6 reps with your left arm.

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