This is a nice combination exercise that targets the front delts, lower traps and the side delts...and all you need is a single weight plate.

You'll be doing a front raise holding onto the sides of the plate.

Depending on how much weight you're using, you may need to lean back slightly to counterbalance the weight. I'm using a 45 lb plate.

Coming all the way up overhead (the 90 degrees of bringing the plate overhead targets the lower traps).

Once you're at the top, lower the plate down to one side, then the other to hit the side delts. When you're doing this side press, use the top hand to balance the plate, not to help pull it back up. Use the lower hand to press and do the majority of the work.

Press to the top.

Then come down to the other side.

Then press to the top, then lower the plate down in the front raise movement, coming all the way back down to the start of the original movement.

This combination exercise hits a good portion of the delts and a section of the traps (lower) that is tough to get at with most exercises.

You can do this exercise for lower to moderate reps with heavier weight, like I'm using, or use a lighter plate and do higher reps.

Click here to watch the full video on it.

Click here to start from the exercise demo.

---

Want to Build Muscle Like Clockwork, at Home or at the Gym?

Discover a revolutionary approach to building mass...Time-Volume Training.

This program can be done with very simple and very limited equipment...even just a single dumbbell or bodyweight...or with a fully loaded gym, if you've got access to one.

This training method "sneaks" muscle on your body, without hammering your nervous system or blasting a muscle-eating spike of cortisol through your veins (as high-intensity training can do).

It's an especially useful training method if you're over 40 and looking to add some quality muscle to your body in short period of time without crushing yourself.

Check it out here.

Nick Nilsson
The Mad Scientist of Muscle

------------------------------------------------------------------
https://youtu.be/PqPpXZHBMkA
http://www.timevolumetraining.com
------------------------------------------------------------------