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The goal of any isolation exercise is to maximize tension on the target muscle throughout the entire range of motion. However, on a standard lateral raise, tension is released ever so slightly during the bottom few degrees—the last 12 inches or so before the dumbbell reaches the outer quad—which means the delts aren’t working quite as hard as they could be. With this variation, those few “easy” degrees are eliminated by the body lean. The result: thoroughly exhausted middle delts.
Where it hits: Middle delts.
When to do it: Late in your shoulder workout (after overhead presses)
How much to do: 3-4 sets. 10-15 reps.