This is an excellent exercise
for hitting the lateral head of the deltoids with a pressing
movement. The positioning of the bar puts your hand in
a neutral position, which targets that area well.
The name of the exercise
comes from what it looks like as you hold it...a javelin
thrower!
Of course, instead of actually
throwing the barbell, you'll press it directly up instead
(at least, if you want to keep your gym membership, you
will...)
It's pretty straightforward
to execute. I'm actually use a short "fat bar"
(that's basically a thicker bar) in the demo here for
lighter weight and higher reps. You can do this with a
long Olympic bar or with an EZ curl bar as well.
The longer the bar, the
trickier the balance will be on it. I also found the shorter
bar to be easier to get into position for the exercise.
I just picked it up with my working hand in the center
and helped with the other then just brought it up and
around.
With a longer bar, you CAN
use the same technique, just watch out for the ceiling.
So in the bottom position,
the bar is directly beside you, your palm facing in.
Then just press up.
Do all your reps on one
side then repeat on the other.
As I mentioned, I've got
a pretty light weight on here as I was going for high
reps. You can definitely increase the weight and reduce
the reps.
This one is actually kinda
fun! (for a shoulder exercise ;)
