Onitsuka Tiger Debuts Street Fighter Collaboration Inspired by Chun-Li

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Onitsuka Tiger has teamed up with the iconic video game franchise, Street Fighter to release a special collaboration.

Inspiration from the pack is based off of the character Chun-Li who wore the model in the latest version of the series. Included in the collection is two pairs of the Mexico 66 SD with one dressed in White and the other is done in Yellow.

Inspired by her dragon belt, the two feature an all-over graphic. In addition we have both ‘Street Fighter’ and ‘Tiger’ branding on the heel flaps while dual branding is placed on the insoles. Each comes with a special box and a card that you can scan to change Chun-Li’s outfit in Street Fighter V: Arcade Edition.

The Street Fighter x Onitsuka Tiger ‘Chun-Li’ Pack is limited to 5,000 pairs and is available now at select Onitsuka Tiger stores. Below you can check out more images for a closer look.

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

Street Fighter Onitsuka Tiger Chun-Li Release Date Info

The post Onitsuka Tiger Debuts Street Fighter Collaboration Inspired by Chun-Li appeared first on SneakerFiles.

Nike Air Max 90 Releasing Soon in Barely Volt and Purple

Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info

Adding to the women’s Summer lineup is a new Air Max 90 which comes highlighted in Barely Volt and Purple.

This Nike Air Max 90 comes dressed in a White, Barely Volt and Black color combination. Looking closer they feature White mesh across the upper while leather lands on the overlays. Following is Black tumbled leather across the mudguard. Giving this pair additional pop is the use of Volt and Purple seen on the eyelets, branding, around the Air Max unit and hinted on the rubber outsole to complete the look.

Continue to scroll below to check out additional photos of this Air Max 90 which will give you a closer look. While a set release date is not available, you can expect this pair to arrive at select retailers and online at Nike.com soon. Retail price is set at $120.

Nike Air Max 90 WMNS
Color: White/Barely Volt-Black
Style Number: 325213-142
Price: $120

Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info
Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info

Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info

Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info

Nike Air Max 90 WMNS Barely Volt Purple 325213-142 Release Date Info

The post Nike Air Max 90 Releasing Soon in Barely Volt and Purple appeared first on SneakerFiles.

Nike Epic Phantom React in ‘Football Grey’

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike will have a lineup of Epic Phantom React color options for the month of August and our next to preview comes highlighted in ‘Football Grey’.

Looking closer this pair features Grey Flyknit across the upper while Yellow lands on the heel clip. Following is more Grey but a slightly different hue on the taping and Light Blue underlays it. Black lands on the large Swoosh that wraps the ankle collar while a White React cushioned midsole completes the look.

More images of this Epic Phantom React can be seen by scrolling below. As for a release they are set to launch at select retailers and online at Nike.com in women’s sizing on August 1st. Retail price is set at $160.

Nike Epic Phantom React WMNS
Color: Football Grey/Black
Release Date: August 1, 2019
Style Number: CI1290-001
Price: $160

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info
Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

Nike Epic Phantom React Football Grey CI1290-001 Release Date Info

The post Nike Epic Phantom React in ‘Football Grey’ appeared first on SneakerFiles.

Check Out the adidas Ozweego August 2019 Lineup

adidas Ozweego August 2019 Release Date Info

adidas Originals has just unveiled their lineup of Ozweego releases for the month of August.

These shoes take late-’90s and early-’00s style in a new direction, fusing retro elements with futuristic design lines. They come in a mix of mesh, suede and smooth TPU. Targeted support in the forefoot and heel makes for a supremely comfortable ride.

Below you can check out all the adidas Ozweego releases dropping next month which will give you a closer look. For those interested in purchasing they will release at select retailers and online at adidas.com on August 8th. Retail price is set at $110.

adidas Ozweego WMNS
Color: Cloud White/Grey Three-Soft Vision
Release Date: August 8, 2019
Style Number: EE7012
Price: $110

adidas Ozweego Cloud White EE7012 Release Date
adidas Ozweego Cloud White EE7012 Release Date

adidas Ozweego
Color: Core Black/Solar Green-Onix
Release Date: August 8, 2019
Style Number: EE7002
Price: $110

adidas Ozweego Black Solar Green EE7002 Release Date
adidas Ozweego Black Solar Green EE7002 Release Date

adidas Ozweego
Color: Hi-Res Coral/Semi Coral-Solar Orange
Release Date: August 8, 2019
Style Number: EE6465
Price: $110

adidas Ozweego Hi-Res Coral EE6465 Release Date
adidas Ozweego Hi-Res Coral EE6465 Release Date

adidas Ozweego
Color: Cloud White/Cloud White-Core Black
Release Date: August 8, 2019
Style Number: EE6464
Price: $110

adidas Ozweego Cloud White Black EE6464 Release Date
adidas Ozweego Cloud White Black EE6464 Release Date

adidas Ozweego
Color: Core Black/Core Black-Grey
Release Date: August 8, 2019
Style Number: EE6999
Price: $110

adidas Ozweego Core Black EE6999 Release Date
adidas Ozweego Core Black EE6999 Release Date

adidas Ozweego
Color: Core Black/Solar Green-Hi-Res Coral
Release Date: August 8, 2019
Style Number: EE5696
Price: $110

adidas Ozweego Core Black Solar Green EE5696 Release Date
adidas Ozweego Core Black Solar Green EE5696 Release Date

The post Check Out the adidas Ozweego August 2019 Lineup appeared first on SneakerFiles.

Coming Soon: Nike WMNS Air Max 90 Barely Volt Lavender




Summer vibes are spotted all over this new women’s colorway of the Air Max 90. Dressed in am official color scheme listed as White, Barely Volt, and Black color scheme, this version of the model comes dressed in a White mesh upper with leather overlays contrasted by the Black tumbled leather on the mudguard. Adding the Summer vibes to the shoe are the Volt and Lavender contrasting accents found on both the upper and sole of the sneaker.

No release date has been announced, but you can expect the Nike WMNS Air Max 90 Barely Volt Lavender to release very soon at select retailers and Nike.com for $120.

The post Coming Soon: Nike WMNS Air Max 90 Barely Volt Lavender appeared first on KicksOnFire.com.

The Nike Sunburst Pack Is All About Bright Colors





The next pack to be unveiled from the Nike Sportswear camp is the Nike Sunburst Pack. The Sunburst logo was developed in 1972 while considering how to translate the asymmetry of a single Swoosh to apparel. The circular nature of the design allowed for club names to be arched over it — a regular conceit in collegiate and sportswear graphics of the era. The Sunburst Pack places this logo on the Air Force 1, Air Max 97, Air Max Plus and React Element 55 with each shoe being covered in an array of colors making them perfect for the Summer season. Look for the Nike Sunburst Pack to release on August 31st in men’s sizes.

via: Nike

The post The Nike Sunburst Pack Is All About Bright Colors appeared first on KicksOnFire.com.

Carolyn Davidson’s Original Sketches Inspire The Nike Script Swoosh Pack




The third and final pack from Nike’s upcoming “The Evolution Of The Swoosh” Collection is showcased above as we bring you a look at the Nike Script Swoosh Pack. Available for men and kids, the Script Swoosh Pack overlays Davidson’s hand-drawn Swoosh on the Air Force 1, Air Max 97, Air Max Plus and React Element 55. Each shoe is done in a combination of red, white, and black with the signature double Nike branding placed somewhere on the side panels of each shoe. You’ll be able to get your hands on the Nike Script Swoosh Pack beginning on August 10th.

via: Nike

The post Carolyn Davidson’s Original Sketches Inspire The Nike Script Swoosh Pack appeared first on KicksOnFire.com.

Official Images: Nike Air Force 1 Vandalized Sail Green Light Blue






Check out this new upcoming colorway of the Nike Air Force 1 Vandalized. This time around the altered AF1 comes dressed in a clean Sail, Green and Light Blue color scheme done in a mismatched motif.

The reconstructed Air Force 1 starts off with a Sail-colored leather upper complimented by the flipped tongue labels, off-balanced Swooshes and aforementioned reverse color blocking. Sail colored midsoles and Gum rubber outsoles round out the main features of the shoe.

Look for the Nike Air Force 1 Vandalized in Sail, Green and Light Blue to release in the coming weeks at select retailers and Nike.com for $110.

The post Official Images: Nike Air Force 1 Vandalized Sail Green Light Blue appeared first on KicksOnFire.com.

Release Date: Nike WMNS Epic Phantom React Flyknit Football Grey






Peep this new upcoming colorway of the Nike Epic Phantom React Flyknit. Rocking a Football Grey/Black color scheme, this colorway of the model done a tonal Grey Flyknit upper paired up with the Yellow heel clip, a darker shade of Grey on the taping and a Blue plastic insert below the heel. Adding some contrast to the shoe is the Black bold Swoosh close to the ankle and White React cushioned sole unit.

Look for the Nike Epic Phantom React Flyknit Football Grey to debut on August 1st at select retailers and Nike.com for the retail price of $160.

The post Release Date: Nike WMNS Epic Phantom React Flyknit Football Grey appeared first on KicksOnFire.com.

Release Info: Offspring x Converse Chuck 70 Community Pack



Offspring (UK-based retailer) teams up with Converse to release the Offspring x Converse Chuck 70 Community Pack.

The Offspring x Converse Chuck 70 Community Pack will include the Converse Chuck 70 High in White canvas, and the Converse Chuck 70 Low in Black canvas. A special feature on the Converse Chuck 70 High are the three custom Chuck patches designed by the retailer’s customers earlier this year. Details on the pack include the lightning bolts on the laces and milky midsoles, and  Offspring’s signature head logo on the top eyelet.

Look for the Offspring x Converse Chuck 70 Community Pack to drop on August 10th at Offspring’s Selfridges London location.

The post Release Info: Offspring x Converse Chuck 70 Community Pack appeared first on KicksOnFire.com.

Official Images: Air Jordan 1 High Premium WMNS Fossil






Slated to release next month, here are the official images of the Air Jordan 1 High Premium WMNS Fossil.

The Air Jordan 1 High Premium WMNS Fossil comes dressed in a Black, Fossil, and Pale Ivory color scheme. Details on the shoe include the Khaki hue on the overlays and the hits of Black noted on the toe, tongue, lining, Swoosh, heel, etc. Adding some more contrast are the Ivory side panels, White midsole and icy translucent outsole. Jumpman branding is noted on the tongue, not Nike Air.

No official release date (stateside) for the Air Jordan 1 High Premium WMNS Fossil has been announced, but it is being reported that they will drop in Japan on August 1st for $160. Stay tuned for a stateside release.

The post Official Images: Air Jordan 1 High Premium WMNS Fossil appeared first on KicksOnFire.com.

Our Best Look Yet At The Nike Kobe AD NXT FastFit






Already previewed in a couple of different colorways, today we bring you the best look yet at the brand new Nike Kobe AD NXT FastFit. The latest from the Nike Kobe signature line sees the Kobe AD NXT get yet another revamp as the shoe starts off with a high top design and features a semi-translucent mesh construction on the upper. Additional highlights include a large translucent Swoosh logo on the lateral side panel that extends down to the midsole, an elastic strap on the ankle, Kobe logos on the tongue and strap, and an icy blue midsole/outsole. However the most interesting characteristic of the sneaker is the FastFit lacing system that was first seen last year on the Air Jordan 33.

What are your thoughts on the Nike Kobe AD ANT FastFit? Check out the latest images above and look for a release to take place in late August. Stay tuned to Kicks On Fire for updates.

images: US11

The post Our Best Look Yet At The Nike Kobe AD NXT FastFit appeared first on KicksOnFire.com.

The Street Fighter x Onitsuka Tiger Chun-Li Is Limited To 5000 Pairs











Street Fighter the video game franchise links up with Onitsuka Tiger to release a limited Street Fighter x Onitsuka Tiger Chun-Li collaboration.

The Street Fighter x Onitsuka Tiger Chun-Li is based of the  character, Chun-Li, who wore the silhouette in the latest version of the series. The collab consists of two pairs of the Mexico 66 SD model. The first pair comes dressed in White while the other opts for a Yellow base. Details on both pairs include an allover graphic inspired by her dragon belt, “Tiger” and “Street Fighter” branding on the heel flaps, and dual branding on the insoles. Limited to 5000 pair, each pair comes with special packaging that also includes a card that can be scanned to change Chun-Li’s outfit in the latest Street Fighter V: Arcade Edition.

Out now, find the Street Fighter x Onitsuka Tiger Chun-Li at select Onitsuka Tiger stores.

The post The Street Fighter x Onitsuka Tiger Chun-Li Is Limited To 5000 Pairs appeared first on KicksOnFire.com.

The adidas Ozweego and adidas LXCON Offerings Are Inspired By The Past









adidas Originals looks back to its archive to create the latest expressions of two contemporary icons: the OZWEEGO and LXCON silhouettes. Powered by the past, the OZWEEGO and LXCON silhouettes take elements from two key 90s silhouettes and radically re-imagine their aesthetics for the contemporary wearer.

Inspired by the OZWEEGO 3, a lightweight and comfortable cushion runner silhouette from 1998, the new OZWEEGO silhouette adopts a futuristic design approach with a distinctive eye stay panel, defined midsole lines, and a translucent support tube. The LXCON silhouette also takes cues from the design of its OG iteration, presenting its now-iconic design language in a contemporary context. With a unique lacing system and knitted upper, it is a modern silhouette which could only have been built from the adidas archive.

Both the OZWEEGO and LXCON silhouettes feature signature adiPRENE technology from the adidas archive, mutating adidas Originals DNA for creators today. Worn as a badge of honor and a symbol of technological innovation in footwear during the 90s, adiPRENE reimagines a performance from the past to create maximum comfort for the present.

OZWEEGO and LXCON silhouettes are born out of a continued search for the future of footwear aesthetics and represent the spirit of a new generation of creators. A celebration of the brand’s re-imagining and dissecting of its past to create the icons of tomorrow, OZWEEGO and LXCON silhouettes are the latest in the line of forward-thinking adidas Originals design.

Powered by the past: The adidas OZWEEGO and adidas LXCON silhouettes debut on August 8th. 

The post The adidas Ozweego and adidas LXCON Offerings Are Inspired By The Past appeared first on KicksOnFire.com.

Stone Cold Steve Austin Wants to Squat 500 Pounds by 2020

In the words of the legendary Jim Ross, Stone Cold Steve Austin is tougher than a two-dollar steak. And now, he’s trying to get even tougher.

The Texas Rattlesnake, 54, recently set a goal to squat 500 pounds by 2020. In the video below, he can be seen squatting 285.

 
 
 
 

 
 
 
 
 
 
 
 
 

I haven’t seriously trained legs in the last 20 years. In 2012 I had ACL/PCL replacement surgery in my left knee. In my right knee I am still going with no PCL. About a year ago @marksmellybell sent me some knee sleeves from @thesupertraininggym. He said to give them a try. I started squatting again about 5 weeks ago. The sleeves give me support, confidence, keep my knees warm, and give me a little spring out of the bottom. In this video I am squatting 285lbs. Light weight for many men and women. By 2020 my goal is to squat 500lbs. To the wannabe judges out there, I am not in a powerlifting contest. The squats are not parallel or deeper. I am in my gym with a bar on my back. I have always loved training legs and the squat, in particular. Bottom Line-It’s good to be under the bar again. Thank you, Mark. Song-Blackout Artist-Scorpions #squat #training #legday #weightlifting #weighttraining

A post shared by Steve Austin (@steveaustinbsr) on

 

His form might not be perfect, but he doesn’t really care about that. “To the wannabe judges out there, I am not in a powerlifting contest,” he says in the post. “I am in my gym with a bar on my back.”

Squatting 285 is impressive enough, but we’re even more in awe of this feat given that Austin has a long history of knee problems. Throughout his career, he wore a knee brace due to several injuries—including blowing out ligaments in the knee twice. He also had his ACL/PCL replaced in his left knee in 2012. Austin also claims he hasn’t trained legs seriously in 20 years. 

His 500-pound squat goal is ambitious, but we’re giving him a hell yeah and raising our beers to him for putting in the effort.

[RELATED1]
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How to Build Well-Rounded Shoulders


Juan-Morales-Shoulder-Back-Delts

Per Bernal / M+F Magazine

Some young bodybuilders have access to expert help when they first learn how to weight train—an experienced training partner, for example, or a qualified personal trainer. This is a great advantage, providing the “expert” involved is genuinely knowledgeable. However, the world is full of people who claim qualifications they don’t actually have, so it’s always a case of “buyer beware.”

But ultimately, every bodybuilder is responsible for learning how best to train and diet in order to make the most of their genetic potential. And one of the most important aspects in becoming an expert at training is developing an understanding of what the muscles do, how the body works and mastering the mechanics of each exercise.

Take shoulders, for example. The shoulder joint is the most mobile (and most vulnerable) joint in the body, being able to rotate the arm through a full 360 degrees. The movement of this joint is controlled by the deltoids, of which there are three muscles—the front (anterior), side (middle) and rear (posterior) deltoids, or delts. These muscles, working individually and in combination, have one basic function: they lift the arm.

Every progressive resistance exercise for the shoulders involves lifting the arm. But although the result is a lifting of the arm, the actual action involved is rotation of the shoulder joint. With few exceptions, all movements are the result of the rotary movements of one or more joints. When you know which joints are involved and what they’’re doing, you will be able to understand the mechanics of individual exercises and how to do them correctly.

In the case of shoulders, there are two basic types of movements:

  1. Presses—in which the arms are lifted using a combination of the shoulder and elbow joints.
  2. Raises—in which the arms are lifting out to the side using only the motion of the shoulder joint itself.

Presses

Presses are “compound” exercises, since they use more than one joint—the triceps as well as the deltoids. You can use more weight doing presses because you have a leverage advantage and more muscle is involved, so they tend to be better for building maximum mass and strength.

Raises

Raises, or “laterals”, are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles.

The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

10-Exercises-Build-Muscle-Seated-Dumbbell-Shoulder-Press

Pavel Ythjall

Presses

Presses can be done using a barbell, dumbbells or with various types of machines. In all cases, you begin by holding the weight at about shoulder height, palms facing forward, elbows underneath for support. The exercise is performed by lifting straight up overhead, pausing at the top, then lowering the weight back, under control, to the starting position.

Doing presses with a barbell or machine, your hands are locked into place. This tends to somewhat limit the amount of rotation of the shoulder joint compared to pressing with dumbbells. Depending on the equipment involved, you can position your hands further apart or closer together to hit the shoulders from a variety of angles. In general, the closer together your hands are placed the more involvement there is from the triceps; the further apart your hands, the less triceps are involved.

Another way of looking at this is by thinking in terms of the elbow joint. The longer the range of motion of the elbow, the more it bends and straightens, which means the more the triceps become part of the exercise. When the elbows are less involved, so are the triceps.

Barbell Presses

Barbell Presses can be done to the front (military press) or with the bar behind the neck (behind-the-neck presses).

Military Press

From a standing position, “clean” the weight (lifting it with a reverse curl movement) or take the bar off a rack holding it with a palms forward grip and hold it across the upper chest. Press the bar upward, locking out the elbows on top, and then lower the weight, under control, back to the starting position.

Behind-the-Neck Press

Position the bar across the back of the neck, holding it palms forward. Press the bar upward, locking out the elbows on top, and then lower the weight under control back to the starting position. This can be performed either seated or standing.

Dumbbell Presses

Dumbbell presses can be done standing, seated on a flat bench or on a bench that gives you back support. “Clean” the dumbbells and hold them at shoulder height to each side, palms facing forward. The most common way to do this exercise is to press the weights straight up overhead without locking out the elbows, and then lower the dumbbells under control back to the starting position.

But there is a somewhat more effective way of doing this movement. Keeping in mind that the action of the shoulders is rotation, try holding the weights out to either side and then bringing them up in an arc, where the dumbbells come together at the top, then bring them down in a similar arc to the starting position. Using dumbbells rather than a barbell means your hands are not locked into position, and lifting them in an arc (similar to that which you use for chest doing dumbbell flyes) allows for extending the range of motion of the exercise.

Machine Presses

No matter what kind of machine you use, the basic technique of pressing a weight or resistance overhead, extending the triceps during the movement, is the same. Concentrating on how much rotation you’re getting from the shoulder joint during the movement and how much the elbow is involved will give you a good idea of exactly what kind of movement the machine is allowing you to do.

Remember, in most cases machines don’t allow for building as much mass and strength but often allow you to do a stricter movement, and in some cases work through a longer range of motion. One negative aspect of machine presses is that they don’t allow for strengthening all the support tissue around the joint to the degree that is possible with free weights.

Shoulder-Lateral-Machine

Per Bernal

Laterals

Laterals involve lifting the arms up and out to the side with the arms kept more-or-less straight so that there is no involvement of the elbow joint or the triceps. You can do laterals to the front, side or rear, although there are specific techniques involved with each type of movement (to be described below). Laterals can be performed using dumbbells, cables and various kinds of machines.

Side Laterals

Stand holding a dumbbell in each hand hanging down by your side, palms facing inward. Lift your arms out to each side, elbows slightly bent, until the weights are level with the top of your head. Pause at the top, then lower the weights under control back to the starting position.

You’ll see bodybuilders starting with the weights held together in front of them, using fairly heavy dumbbells and then “swinging” the weights up to either side so that momentum helps with the lift. This kind of “cheating” can be useful for advanced bodybuilders, but it can easily get out of hand and diminish rather than increase intensity. So be wary of using this technique.

Front Laterals

Stand with a dumbbell in each hand, held at arm’s length in front of you, palms facing backward. Lift one arm forward and up and bring it toward the middle, palm remaining downward. The reason for bringing the weight up toward the middle is to help isolate the front deltoid. You can pronate the hand, rotating the thumb downward slightly, to further isolate this muscle. Raise the dumbbell so that it’s directly in front of you and slightly higher than the top of our head, pause for a moment at the top, then lower it under control back to the starting position. Repeat using the other dumbbell. This movement is usually done by alternating arms but can also be done lifting both dumbbells at the same time.

Rear Laterals

Bend over from the waist holding a dumbbell in each hand, arms length below you, palms facing inward. Keeping your body steady, lift the dumbbells out and up to either side and (this is important) slightly forward so that the weights end up beside your ears rather than back even with your shoulders. This helps transfer the stress to the rear delts and away from the side delts. Pronate the weights by rotating your thumbs down slightly. Lift as high as you can, pause at the top, then lower the weights under control back to the starting position.

Cable Laterals

The three basic types of laterals can be done using a cable and handle attached to a low pulley and in some cases two such cables and handles.

  • For cable side laterals, you can do the lateral to the side with the pulley beside you and the lift going straight up, or with the cable on the other side with the cable crossing over in front of your body as you do the lift.
  • For cable front laterals, do the lateral movement to the front with the pulley located behind you. You can use individual handles for this movement or both hands together holding a short bar.
  • For cable rear laterals, bend over and grasp the handle with the pulley located on the opposite side of the arm you’re using, or you can use two pulleys, one on either side, doing your rear lateral movements with both arms at the same time.

Upright Rows

Upright rows involve lifting a barbell or handle attached to a cable and low pulley up in front of you in order to target the front deltoids.

Stand holding the bar with an overhand grip arm’s length down in front of you, hands a foot or two apart. Lift the bar up, keeping it close to your body, to a position just below your chin. Pause for a moment at the top, then lower the bar under control to the starting position.

Machine Laterals

There are a variety of machines that allow you to do side lateral exercises and a few with which you can target the rear delts. The basic movements have to be the same, no matter the equipment used, if the target muscles are going to be trained. Read the instructions posted on individual machines for more information or ask a gym employee.

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