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Leverage Movements
The deltoids, the muscles on the point of the shoulder, are important. They control the
arm, aid in applying the power which makes it possible to box, wrestle, lift, throw or hit a
ball, play any game, swim and every other athletic endeavor or type of work. We are not
wrong in considering the deltoid to be the chief shoulder muscle, through its importance
in moving the arm, but it does not move the shoulder. The shoulder is raised chiefly by
the trapezius muscles, the muscles which extend from the base of the neck to the point of
the shoulder, it is assisted by the sterno mastoid, the rhomboideus, the levator scapulae;
the forward movement by the pectorals, the backward movements by the latissimus,
trapezius and rhomboideus, the downward movement by the latissimus and the pectorals,
the rotary motions by a combination of all these.
Some of these muscles are very, very powerful so are never developed to more than a
fraction of their strength by the average man. For the advanced barbell man finds it easy
to shrug one shoulder whole standing astride a 400 pound barbell which he holds with
one hand; some of the outstanding strong men of the past who made a specialty of
carrying heavy weights on one shoulder, carried over a thousand pounds in this manner.
Horace Barre, to win a small wager, walked across the gymnasium with 1200 pounds
upon one shoulder. Using a harness, with the weights supported by one shoulder, men
have shrugged the shoulder with over a thousand pounds suspended from it. With this
brief description of the strength possibilities of the shoulders, you are beginning to realize
that you have a task cut out for you if you wish to have shoulder development which even

approximates that of the famous men of might and muscle. It is necessary to practice a
variety of exercises, with the accepted training appliances, using light and heavy
resistance to develop as many as possible of the millions of muscular fibres, of the scores
of complete muscles which make up this section of the body.
In the book Big Arms the movements were offered as dumbell exercises, barbell
exercises, expander exercises, as well as chinning, dipping and climbing exercises. In this
book I think it advisable to offer the exercises in a bit different manner. We will include
them in four categories as follows:
Group 1. Leverage exercises, primarily designed to develop the deltoids.
Group 2. Repetition exercises which bring the entire shoulders into action.
Group 3. Combination movements which bring the muscles of all the body as well as the
shoulders into action.
Group 4. Special exercises.
The two best known of the exercises in Group 1 are the forward raise while standing, and
the lateral raise standing. The forward raise can be performed with a barbell, but it is
customary to use dumbells in practicing these movements as good results will be had
with moderate weights. To perform the forward raise, stand at attention, hold a dumbell in
each hand, knuckles front, bells against thighs, keeping arms straight raise slowly and
steadily until they are extended overhead. Breathe deeply as the weights go up, exhale as
they are lowered. Raise and lower the weights with comparative slowness, so that the
resistance can be felt every inch of the way. It is more important that the exercise be
performed correctly than to use a heavy weight. If cheating is done with a heavy
weight, if the bells are swung upward instead of being lifted primarily by the deltoids,
instead of being a good deltoid movement, it will be a combination back, shoulder and
deltoid movement. The instruction I am offering with this exercise should be kept in mind
while practicing all the other movements of this class of leverage exercises.
Advanced weight men seldom use more than 20 or 25 pound bells in this movement.
Siegmund Klein, one of the greatest of middleweight strong men, long famed for his
splendidly developed physique, uses 20 pounds 15 repetitions in this movement. Henry
Steinborn, the strongest man in wrestling, who has the ability to perform many
outstanding feats of strength, also uses 20 pounds in these leverage exercises. Steve
Stanko, the 1944 Mr. America, worlds lifting record holder, the worlds strongest man
when was concentrating on lifting and breaking worlds records, having hoisted 382
pounds overhead in the clean and jerk (this is the worlds record), having pressed 320
pounds, habitually practices with 20 or 25 pound dumbells. And while doing so he greatly
improved his physique and built a magnificent pair of shoulders, arms and a wonderful
chest. So dont feel that you must use very heavy weights in these movements.
Performing the exercises correctly is most important. The bells should extend over the
widest possible range of movement, stretching, building, strengthening the muscles from

one extreme to the other. These exercises are quite fatiguing, so moderate resistance will
suffice.
Lateral raise. After loading the dumbells amount or selecting the weight you wish to
employ if you are using solid dumbells, stand in the position of attention as in the
previous exercise, heels together, toes out, forming an angle of 45 degrees, the dumbells
resting at the side of the thighs, knuckles out, arms hanging loosely at the sides. From this
position, keeping the knuckles up and the arms straight throughout, raise them well above
shoulder height. Pause for two seconds, then lower. Inhale as the weights are raised
slowly, exhale as they are slowly lowered.
One of the favorite exercises practiced by John Grimek is the alternate forward raise. He
habitually performs this movement with a heavy pair of dumbells, for while it is practiced
chiefly to develop the front of the deltoids, when heavy weights are used many other
muscles are benefitted.
One of the preferred exercises of many of the champions of lifting, strength and
development is the forward raise with barbell. Practiced strictly as a deltoid exercise, the
bar should be loaded only to a moderate weight, and raised and lowered slowly as in the
dumbell exercise, entirely with deltoid strength. Then, as in the alternate dumbell forward
raise, a la Grimek, at times a much heavier weight can be employed. Frank Rollet, of San
Francisco, who teamed with his wife, makes one of the most famous and highest paid
dance teams in the nation, specializing in advanced adagio dancing, lifts his wife
overhead and spins her around in seemingly impossible manners, practices this forward
raise with barbell more than any other exercise. I believe more than any other five
exercises. He employs quite heavy weights for him 125 pounds (he is not a very large
man, about 5-8, 180 pounds bodyweight). He keeps his arms straight but puts
considerable body movement into the exercise. It has aided him in building a magnificent
deltoid development.
John Davis, of the York Barbell club, who as a young lad of 17 startled the world by
winning the worlds 181 pound class championship at Vienna, setting a worlds record of
353 pounds in the clean and jerk, as his favorite exercise practiced the leverage
movement. As Johnny grew older he became bigger and stronger, weighing over 200
pounds, and possessing one of the finest physiques in the entire world. He set worlds
records of 322 in the two hands press, 317 in the two hands snatch, and cleaned, or pulled
to the shoulder, weights which very closely approached 400 pounds. Undoubtedly this
leverage exercise, the forward raise, straight arms, but with considerable body movement,
played a major part not only in developing his large pectorals, that remind one of a
coconut cut in half, and one placed on the point of each shoulder, but meant much in
developing his world record breaking strength, muscle and fine physique. Early in his
career Davis practiced this movement with 135 pounds for many repetitions. I have seen
him handle 165 in this manner.
Jules Bacon, 1943 Mr. America, and one of the most magnificently developed men the
world has ever seen, starts each exercise period with a combination deltoid exercise

which he swears by. Jules is thin skinned, extraordinarily developed, and has muscles
when posing under the lights that I for one have never seen before. It could be said about
Jules that even his muscles have muscles. For instance on the outside of his thighs the
Vastus Externus, when tensed, there is a row of little rope like muscles, which look
exactly like someone has cut a small rope into sections about two inches long and placed
one above the other on this leg. As Jules performs this movement he desires not only to
strengthen his muscles but to warm up his body in preparation for he harder work to
come, so he starts with a swinging movement. The weights are swung with straight arms
from a position between the legs to overhead, then they are lowered to shoulder height,
brought forward and down to the position between legs and the exercise continued in this
manner. While not entirely a leverage motion, the fact that Jules uses as much as a pair of
50s in this movement, and lowers them slowly from overhead, does develop the deltoids
to a great extent.
The forward raise develops the front of the deltoid, the lateral raise the largest part of the
deltoid, the middle muscle, to develop the back of this powerful three part muscle, start
with a pair of dumbells in each hand, knuckles to the rear, then extend the arms backward
and upward as far as you can, while keeping the elbows straight. While this is one of the
best triceps exercises you will feel that it does things to the back of your shoulder.
One of the best shoulder developing exercises one which develops all the upper back
muscles in addition, is practiced while bending over at right angles. Stand with legs
straight, arms hanging downward, keeping the arms straight raise them up to or past
shoulder level. Continue until tired. While 25 pounds in this movement will provide
plenty of exercise for most body builders, some of the best strength athletes use 45
pounds. Be sure that you raise and lower the arms slowly so that you can feel the weight
every inch of the way. At times you can practice the swinging movement with more speed
and heavier weights, but then it will be an upper back exercise as much as a deltoid
movement.
There are two weight lifting movements on which records are kept in England which are
called the lower from above and the raise from below. While somewhat similar to the
forward raise with barbell, considerably more weight is used as this is a competitive test
of strength. In the lower from above, the weight must be halted in its downward path at
shoulder height and held there for two seconds until it meets the approval of the officials.
The body must be held erect. This is a pure test of shoulder strength. The raise from
below is performed in somewhat similar manner, raised, as fast as desired, without body
movement, and held for the count of two at shoulder height with body erect.
The crucifix as it is usually termed or the Horizontal Equipoise with weights as it is
called in France, where it is a standard test and ranks among the classical tests for
athletes, is a good means of determining shoulder strength. While little strength is
developed by the single movement of getting into proper position for the crucifix, the
exercises which lead up to proficiency in this test are most beneficial and have a high
value in developing the deltoids. So the you will know just how this strength feat is
performed the world over, I will include a description of the rule. The arm holding the

weight to form a right angle with the body, rather lower than higher. The arm and wrist
must be straight, or fully stretched. The body must have two ways of performing this feat,
one with the knuckles up and the other with the palms up. More weight can be handled
with the palms up. While the strength test may be performed by swinging or pressing the
weights to overhead and then lowering, it is considered better form if the weights are
raised laterally from below.
An outstanding record which has been created in the performance of this feat is Georg
Hackenschmidts support of 90 pounds in the right hand and 89 in the left. Although this
record was established in 1902 it has not been exceeded more than a pound or two to this
day. This was performed with the weight in hand, palms up. The late George Petroski,
killed in the invasion of the Philippines, held the American middleweight class of 138 lbs.
In recent years American lifters have not specialized in this lift. They being content to
practice for skill, fame and proficiency with the three International lifts, the two hands
press, two hands snatch and two hands clean and jerk used in competition the world over,
and to exercise with weights in many diverse manners to build their bodies, their strength
and their physical ability to excel as weight lifters or merely to keep super healthy and
superbly fit.
Various combinations of the forward and lateral raise are practiced at times. This
movement could start with the weights, as in the forward raise, up to shoulder height,
then out to the side still with the weight at shoulder height, then down front, out to the
side and down to the sides. The movement could be varied as desired.
The swing bar permits of a very wide variety of movements which build the deltoids
from every possible angle. This outstanding body building device, which has been used
regularly by so many champions of lifting and development, may be used in the forward
raise as with dumbells or barbells and in a variety of swinging movement which
rightfully should come under the head of repetition exercises, group two.
Take a pair of dumbells in the hands of moderate or light weight, extend them to the
front, and then swing them in circles while holding the arms straight in front at shoulder
height. A similar movement may be performed while holding the arms out to the side at
shoulder height. You will soon feel that these movements provide considerable exercise
for the deltoids.
With the swing bar somewhat similar movements are performed. Hold the swing bar
front, at shoulder height, twist as far as you can to one side, then to the other. Hold the
swing bar overhead and swing first to right and then to left. If you dont own a swing bar,
this movement may be performed with a barbell, probably the bar alone will be sufficient
to start, extend to the front and twist as with the swing bar.
In series two of group number 1 are a great series of movements which are performed
while lying in the supine position either on floor or preferably on a bench. The bench
permits a greater range of movement. Although these exercises are normally considered
to be chest building exercises, while they are the best chest developers known, as all are

performed with arm movement, the pectorals are brought into vigorous action. They are
prime developers for the entire upper body, rib box, pectorals, upper back, and of course
the deltoids and as we are primarily concerned with deltoid development in the book,
they should be made an important part of the training of every body builder. These
exercises are easy to perform, only moderate weights are used, and they bring a fine
reward in development.
Those who are familiar with the life and deeds of Steve Stanko will know that first he
was a famous football player and when America needed a heavyweight lifter to compete
against the Germans in 1938 both in this country and abroad, Steve Stanko leapt into the
breach caused by an injury to our then heavyweight champion Dave Mayor. In his first
year of lifting competition he wan the district championship, the junior national
championship, the senior national or United States championship, making new American
records in the process, and was second in the worlds championship, making the highest
clean and jerk and two hands snatch performed by any of the world famous lifters who
were in action. He improved as a lifter and soon established worlds records in the press,
snatch and clean and jerk, as well an the total. He increased his press from 236 pounds in
1938 to 320 pounds in 1941, his snatch from 253 to 310, his clean and jerk from his
record of 330 in April of 1938 to 347 in June of that year, finally to 382 pounds
cleaned and jerked ten times one afternoon in training in the York Barbell gym. Steve was
definitely the worlds strongest man, the worlds strongest weight lifter, he was lifting a
total of nearly one hundred pounds higher than the Olympic champion. And then
gradually at first and more rapidly as he continued to extend himself to the limit, breaking
worlds record after record, an old injury which had first manifested itself when he was
playing football, became worse and Steve was through as a top flight lifter for the time at
least. His trouble was phlebitis, or a blood clot of the leg, the flow of the blood in the legs
was impeded and if Steve exercised his lower extremities the legs would become almost
as hard as wood and be very painful. He had to give up training for a time and during that
period his weight dropped from a top of 230 to 176. After about a year of inactivity while
in a generally bad state of bodily condition he started training again, this time and for
several years to come, all of his exercises were performed while lying down. Not single
exercise in the standing position. Nearly all the movements performed were with
dumbells of moderate weight, usually twenty pounders, rarely more than a pair of twentyfives. Steve improved at once, he gained weight, soon weighed 209 and looked good
enough in the upper body that he showed up very well in posing for the exercises of the
Simplified System of Dumbell Training. He continued to improve and finally culminated
his efforts by outscoring all other men in the junior and senior Mr. America contest and
special events. First in Pittsburgh and later in Chattanooga, Tenn., Steve won in addition
to the Mr. America title, the special awards of best back, best chest, best shoulder, best
arms, and strange as it may seem, best legs. In spite of not exercising the legs they, fed by
the same blood stream, served by the same organs which were so materially benefited by
the regular lying down of what is commonly called the Steve Stanko type of exercise,
were bettered too. Steves bodily condition has gradually improved. It is not certain
whether such a condition as he has can be overcome without a serious surgical operation,
but he has improved to the point that for the first time the other day I saw him perform
correctly a two hand curl, and this standing, with 165 pounds. To test his strength during

the period of comparatively light dumbell lifting, Steve would occasionally pull over and
press a barbell on bench. When he was at his best as a lifter, he had pulled over, while
lying on an 18 inch bench, 250 pounds. In a few days he established worlds records with
300-31-320 handled in this way. So it shows that Steve is still the worlds strongest man
in certain lifts, exercises and feats of strength. Stankos exercises are performed on an 18
inch bench. In spite of his great strength, in most of the exercises he uses only a pair of
twenties, he keeps his arms entirely straight, which makes the exercise much more
difficult and brings better results, and he works the muscles over the longest possible
range. For instance, he may use only 50 pounds in the barbell pull over, a light weight for
a man of such great strength, but he will extend it from a starting position at the thighs,
until it almost touches the floor back of his head, and when he is performing this
movement, his pectorals will stretch into a position where they seem equal in size and
contour to his magnificent arms, which are around 19 inches at present.
The most common exercise practiced in this position is the two hands pull over. The
weights are pulled from the thighs to a position well back of head. As the bells go back a
very deep breath is taken and as they come forward all of the breath is exhaled. The
average body builder executes this movement as a part of his regular training program,
after he has performed a heavy exercise which leaves him panting for breath, then better
results are obtained. It may be necessary while in this breathless state to extend the arms
only over a quarter circle so that more oxygen will be obtained by the lungs for use
throughout the body; when you have caught up a bit in your breathing, continue to
exercise with the dumbells covering a half circle.
This exercise is usually known as the breathing pull over. When practiced as a breathing
exercise, a thorax expander, moderate weights should be used. If heavy weights are
employed breathing is difficult and the exercise becomes a combination of a poor chest
expanding exercise and a poor muscle building exercise. Practice the movement two
ways, with moderate weights to build the chest and the shoulders, and then as an actual
muscle building exercise in which little thought is given to the breathing. Used as a
muscle builder many leading strength athletes will employ weights of considerably more
than 100 pounds.
The lateral raise while lying is the next most commonly practiced exercise of this series.
Taking a dumbell of moderate weight in each hand, they are extended to straight arms
over the body. From that position they are lowered to a position level with or below the
shoulders, the arms should be held straight throughout and in the beginning employ a
light or moderate weight until the tendons and ligaments become strong enough to
withstand the moderate strain. You may feel this movement on the inside of the elbow
joint. Continue the movement until tired. Twenty movements being about the right
number, as some days you will repeat the same exercise a number of times. Some men
who train with weights will cross the arms over the chest instead of stopping with the
weights over the head at the middle stage of the exercise. This will bring a few more
muscles into play, notably those of the back of the deltoids.

A third popular movement and one which is a favorite of our Big Champ, Steve Stanko,
is started with the weights touching the lower thighs laterally, the palms turned in toward
the body. From this position, keeping arms straight and the dumbells at shoulder height,
they are swung inn a half circle around and well back of head, continue this movement
until tired. It will provide the muscles of the chest with a fine workout but will develop
the muscles of the deltoids to a pleasing degree.
Some will vary the two arm pull over at times by widely spreading the arms as they are
being brought back of the head, then back to the position on top of thighs. This variation
puts the muscle into action in a diverse manner and rounds the shoulder and pectoral
muscles.
A good substantial bench or two are essential in your home gymnasium. You need one for
the Stanko type of exercises, for the bench press, and the various dumbell and barbell
movements. You need two of them for the rowing motion while lying face down and for
the two excellent movement Im about to suggest. The second bench is placed on top of
the first for a single bench is too low, the arms will touch the floor before they can be
extended to full length under the body. Lie down, with the head extended over the bench.
Start with a dumbell of moderate weight in each hand, the arms hanging below the head.
Keeping the arm straight raise one dumbell forward until it is in line with or above the
body, when ready to lower this dumbell start the other one on its upward journey. You
will notice that you will be performing a forward raise, alternately, in the prone position,
which will place additional muscles of the deltoid in action, will develop and strengthen
them.
There is an advantage in performing the rowing motion in this prone position, for no
movement of the body is possible and you can be sure that the entire movement is being
performed by the arms and muscles of the upper back rather than the entire back as is
done when too many body builders find the weight a bit heavy.
Remaining in the position assumed for the former exercise, with the same pair of
dumbells, but with the arms turned slightly so that the knuckles are now to the side
instead of to the front, keeping the arms straight, raise the dumbells until they are at
shoulder height or above. Although you will note that this exercise is similar to the
movement where the dumbells are raised to the side while the body is inclined forward at
right angles to the legs, no cheating is possible with this movement, so that better results
are obtained.
There are two other exercises which will help the shoulders as well as the pectorals. It
does not exactly belong in this group as it is performed with bent arms, but since you are
in position, using your bench, you may as well practice them too. The first is known as
the flying exercise, it is a favorite of our team member Jake Hitchins, and was
instrumental in helping him build an 18 inch pair of arms and a wide spreading pair of
shoulders. It is somewhat similar to the lateral raise except that the arms are permitted to
bend at the elbows, therefore much heavier weights can be employed. Jake often used a
pair of 100 pound dumbells. The movement is performed somewhat similarly to the

flying of a bird. The dumbells are brought together above the upper chest, and then as
low down as the upper abdomen, this brings the muscles into action over a wider range
and of course places more muscles, ligaments and attachments in action. Continue this
movement until tired.
The other exercise is somewhat similar to Steve Stankos third exercise except that
instead of extending the arms forward and back at body level, they are folded over the
body and brought forward close to the body in coming forward, in returning to the
position at thighs the arms are kept straight and at body level.
These are the best of the leverage movements while lying down. If you desire to put in a
day at times practicing only lying down exercises, you can repeat these movements as
often as you like. It is not unusual for Steve Stanko to perform 5 series of 10 movements
each with every one of his exercises which have been offered here.