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Hoisting heavy weights overhead to build cannonball delts can spell disaster for guys with pre-existing shoulder injuries. Instead, try the dumbbell delt archer. The exercise, courtesy of Eric Fleishman, aka “Eric the Trainer,” owner of the fitness company ETT Corp, is a joint-friendly variation of conventional shoulder raises that has you move the shoulder through multiple planes of movement and recruit more deltoid heads without irking your joints. It’s also a nice change of pace from the standard lateral-, front-, and rear-delt raises. Sub it in for one of the three standard variations or use it as a finisher. Either way, prepare to grow, pain-free.
“This unique movement should be performed mindfully with great control over the weight,” says Fleishman. Start with a weight that’s lighter than what you would use for lateral raises.
SEE ALSO: The Best Full Shoulder Workout