Lee Haney's Deadlift - Basic Exercise for Trapeze and Deltas

Consider a rather specific, but nonetheless basic exercise called Lee Haney's deadlift. It is aimed at the development of trapezium and deltoid muscles of the shoulder girdle (posterior bundle). The exercise was named in honor of its inventor - the famous bodybuilder and eight-time "Mr. Olympia."

The draft in the classic view is executed with a barbell.

Nowadays, you can often find adapted variations that involve the use of dumbbells. This is due to the increased complexity of the original version.

Lee Haney's Deadlift - Basic Exercise for Trapeze and Deltas
The basic exercise with the barbell is more focused on the trapezium, and the option of the exercise with dumbbells gives a good isolated load on the back bundle of deltoid muscles.

Not all athletes are able to observe the correct technique. For example, many people notice that the bar of the bar noticeably limits the movement and touches the buttocks (with insufficient training).

The last moment can be solved using the Smith simulator. However, as a result, not everyone can get to the development of the deltoid muscles.

Therefore, over time, the emphasis shifted towards dumbbells and, accordingly, a greater load on the deltas. In general, the exercise works well on the shoulders. We will analyze it in more detail.

Which muscles are aimed at

It should be noted that Lee Haney used his thrust for training, first of all, trapeze. As mentioned above, the back bundle of the deltoid muscle also works, and when we use dumbbells instead of the barbell, the possibilities for influencing the delta become much greater. In other words, when using the bar, the amplitude with which the shoulder moves is greatly limited.


The barbell pull behind the back is very similar to the shrugs with the barbell, with the only difference being that the projectile is located behind (respectively, behind the back). You can do the exercise in Smith's car.

By the way, some athletes do these two exercises together, resulting in a great study of the trapeze.

With dumbbells, the technique is as follows:

  1. Standing, legs shoulder-width apart. You can lean forward a little, the back is straight (slight deflection in the lower back is allowed).
  2. It is usually recommended to perform the exercise with one hand - alternately. A hand with a dumbbell may be slightly bent at the elbow.

  3. On inhalation, the hand reaches up. In fact, we are doing a side stretch of a dumbbell. Imagine that your goal is to raise the elbow as high as possible, but do not bend the elbow, the main movement should be due to the shoulder joint. Try to concentrate your efforts in the rear deltas.
  4. Gently as you exhale, return your hand (or both hands, if you are doing it simultaneously) to its original position.

    Repeat the desired number of times (usually 7-10 repetitions).

The elbow must be pulled along the body. This contributes to the creation of an isolated load on the posterior deltoid muscle.

With your free hand (if you are doing the exercise one at a time), you can create a support, for example, rest against the wall to make it more convenient to maintain a slight tilt.

What else is good to know?

By bending your elbow, you will exercise your biceps.

Therefore, try to imagine that you need to raise your elbow as high as possible, but you cannot move your elbow joint and hands.

Additionally, you can unload the biceps using the wrist straps (if the dumbbell is hard to hold).

Thus, this exercise is one of the few that allows you to effectively develop the posterior bundles of deltoid muscles and trapezium. The work of the latissimus dorsi is virtually eliminated, the target area, on the contrary, receives an isolated load.

However, it should be remembered that the key to success is the most accurate following of the technique.

As soon as you begin to bend your elbows or apply "cheating", the load will shift to other, more developed muscles, and your training will become ineffective.



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