Fantastic Kettlebell Exercise for Blowing up Your Side Delts
Who said you can't isolate the side delts with kettlebells?
Probably nobody.
But, in case there's any doubt, the humble steel bell of kettle is expertly designed for upright rows with a side delt focus.
Upright rows were one of Vince Gironda's favorite shoulder exercises and he noted that it developed super human side delts.
And Vince Gironda was the owner of a super human physique and he was also responsible for sculpting many other super human physiques in the bodybuilding world and show business from around 1945-1985 (give or take). So he knew a thing or 2 about developing super human physiques.
When doing upright rows for side delt development, remember the following:
1. Lift the bell in an arcing motion.
2. Internally rotate the shoulders and wrists slightly (thumb should point slightly towards your body as you raise the elbow).
3. Focus on pulling the elbow OUT rather than lifting it UP. We don't care how high the elbow goes.
4. Your hand should be about 6-10 inches in front of your body at the top of each rep. You don't want the hand in line with the body.
The internal rotation along with displacing the bell in front of the body allows us to isolate the side delt.
Give it a shot.
Comments