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Originally Posted by Captain Hero  Nice workout James, 2 questions though big guy -
1. Lying side raises and 2. Donkey Calf raises...........? Could you explain the movements please  |
1. Grab an incline bench and lie on your side. Then raise the dumbell (from the starting position at the top of the thigh) until vertical and then slowly lower. Its a real 'old school' exercise (and the first time I have done them) but it fried the delts big time
2. We did ours on a specific machine but you can replicate the movement with someone sitting on your lower back.
The pad sits on your lower back/hip/pelvis area (you are bent forward 90 degrees at the hips supporting your arms on a pad) The pad is connected indirectly to a weight stack. With the balls of your feet on the platform you then raise yourself up (as in a standard calf raise) and then lower. The weight is basically transferred from your hips/lower back to your calfs as the upper body plays no part in support.
Hope that kind of explains it. Google it and it should come up with a diagram.
Its a great exercise and something I attribute my recent calf growth to.:lift:
J