In a perfect world, we wouldn't need anything other than the Press, Bench Press, Squat, Deadlift, and Bent Row (not counting bodyweight exercises), but we're human and we get bored!
This exercise is an example of Compound Training, which is basically a Super Set for a single muscle or muscle group, and is also referred to as a "Tri set" because there are three alternating exercises. The goal is to do 6 reps of upright row with the barbell, 8 reps of dumbbell lateral raises (each arm), and 6 reps of dumbbell side raises, without resting between exercises.
The Upright Row (images courtesy of ExRx.net)
In a controlled motion, raise the bar up to under your chin. Think of having strings attached to your elbows and pulling from there. This exercise is probably the best at targeting the lateral deltoid - that's the larger, central head. I use a closer grip than pictured in the example.
Front Raises
Keeping your elbow fixed, raise the dumbbell until your arm is parallel with the floor. Alternate arms until you have 8 reps for each. This will focus on the Anterior Deltoid.
Lateral Raises
Elbows slightly bent, and hips and knees slightly bent, raise the dumbbell to the side until it is shoulder height. This primarily works the Lateral Deltoid, but if you bend more at the hips it will focus more on the posterior.
This will have you pouring sweat after the 3rd set!
Enjoy, and let me know if this is a positive feature.
