Are you looking for a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? Well, look no further. Shoulder injuries are some of the most common in the field of bodybuilding, and the hardest to get over with. The real problem arises when you don’t know how to get back after such a chronic injury without pressing heavy weights? The answer is two words, the “Victory Raise.” One of the most innovative exercises out there, which actually works. As already mentioned yes, it does hit all three heads of the delts along with the rhomboids and lower traps.
Low impact and high results.
The victory Raise is a low impact exercise that hits your shoulders from multiple angles. This training combines the benefits of the Lateral Raise, the Front Raise, and the Band Pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you will not be compensating with your upper traps.
The Victory Raise! How does this exercise work correctly?
- Place a small resistance band around your wrists.
- Grab some dumbbells (no more than 30 lbs) and start with hands down in front of your hips.
- Lift the dumbbells from the starting position to overhead, forming a “V” at the top.
- As the movement progresses, spread your arms wider to at the top to feel that V formation.
- Come back down to starting position, in the same way, counting about 3-4 seconds from top to bottom.
Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth.
This exercise is great to do before or after a full shoulder workout to fire up your muscles or just as a good top off for an already stellar set. Try this workout before a big press. We advise sets of 8-10 reps with a fairly slow eccentrics are best.
Dumbbell front raises are one of the most classic shoulder exercises for building the front deltoids. That said, the way this exercise is performed traditionally, ignores one of the most important aspects of the exercise that helps your delts to grow in the first place. In this video, I show you how to change the way you do your front dumbbell raises to build much bigger shoulders and delts.
Band Pull Apart, do 100 reps per day for stronger, healthier shoulders