Shoulder Dumbbell Fly, seated - 2010

The 3rd shoulder exercise targets the middle head of the shoulders.

This exercise is usually executed while standing, I used to do it that way. Then a lot more weight can be used and it looks rather impressive, but it is all too tempting to use the momentum of the down movement to get the weight up again.

When I tried Oaks Gym - where all the big boys are training - I didn't find small enough weights and had to do the standing version. Result: Horrible muscle ache in the neck and none in the shoulders the next day. That means that with too much weight and using the momentum of the swinging weight there is no real focus on the target muscle. Additionally I am not keen to get a bigger neck than I already have, hence I am doing the not so impressive version which fully targets the middle head of the shoulder.

Additionally I would like to stress that in all shoulder exercises, the neck is actually never clenched, meaning that the shoulders are kept down even in the lift.

Some more information on shoulder training you can find in the Incredible Ladies Sport section.