Originally Posted by supercell

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