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Javelin Shoulder Press for Building the Lateral Delts and Getting Wider Shoulders

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This is an excellent exercise for hitting the lateral head of the deltoids with a pressing movement. The positioning of the bar puts your hand in a neutral position, which targets that area well.

The name of the exercise comes from what it looks like as you hold it...a javelin thrower!

Of course, instead of actually throwing the barbell, you'll press it directly up instead (at least, if you want to keep your gym membership, you will...)

It's pretty straightforward to execute. I'm actually use a short "fat bar" (that's basically a thicker bar) in the demo here for lighter weight and higher reps. You can do this with a long Olympic bar or with an EZ curl bar as well.

The longer the bar, the trickier the balance will be on it. I also found the shorter bar to be easier to get into position for the exercise. I just picked it up with my working hand in the center and helped with the other then just brought it up and around.

With a longer bar, you CAN use the same technique, just watch out for the ceiling.

So in the bottom position, the bar is directly beside you, your palm facing in.

Javelin Shoulder Press for Building the Lateral Delts and Getting Wider Shoulders

Then just press up.

Javelin Shoulder Press for Building the Lateral Delts and Getting Wider Shoulders

Do all your reps on one side then repeat on the other.

Javelin Shoulder Press for Building the Lateral Delts and Getting Wider Shoulders

Javelin Shoulder Press for Building the Lateral Delts and Getting Wider Shoulders

As I mentioned, I've got a pretty light weight on here as I was going for high reps. You can definitely increase the weight and reduce the reps.

This one is actually kinda fun! (for a shoulder exercise ;)

 


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