-(1) Perform a lateral raise, pausing at the top of the lift (2).

-Instead of lowering the weight, bring it to the front of your body so that you appear to be at the top position of a front raise.  You will do this by using a Pec Fly motion, maintaining straight arms. (3)

-Now lower the weight to your quadriceps, or, in other words, lower the dumbbells as though you are completing a Front Raise repetition. (4)

-Reverse the motion:  Perform a front raise (5), at the apex of the lift use a Reverse Fly motion to position the weights at the top of a Lateral Raise (6), and finally, lower the weights until your palms are essentially touching the sides of your thighs (7).  THIS IS ONE REP.

(1) l  front view  (2) -l-  FV    (3) l-  side view   (4) l  SV/FV   (5) l-  SV   (6) -l-  FV    (7)  l  FV/SV

Das Diagramm zeigt die meistbeanspruchten Muskeln