Thread: A Twist on the Shoulder Lateral Raise

In the standard lateral raise, your palms face down and the back of your hands face the sky. Instead, have your palms face in back of you, your knuckles will be out and your thumbs will point at the ground at the very top of the movement. Think of it as trying to hit two people standing to your left and to your right with the heels of your hands. Does this really hit the side delts?

I’ve always had difficulty broadening my shoulders. I read about some shoulder exercises on another link some time ago that really worked wonders for me. These are LATERAL RAISES with variations. There called Lying Lateral Raises all of which are performed lying on your side with one hand supporting your head so it looks like your in an incline position and your legs in a folded position. You do 3 sets, 8-10 reps for each side the only difference is the position of the dumbbell which hits the delts and tie-in from different angles.

Lying Lateral DB on Leg: With a thumbs down grip, raise the DB slowly as high as you can and slowly lower the DB back to the staring position. (Hits the medial delts).

Lying Lateral DB behind the Knee: Same as above. (Hits medial-rear delt tie-in).

Lying Lateral DB behind your Back: Same as above.(Hits medial-rear delt tie-in).

Lying Lateral DB in front of Thigh: Same as above. (Hits Some anterior-medial-rear delt die-in).

Incorporate these 4 exercises into your normal shoulder routine (which should also include some Trap work) for about a month and I think you’ll be pleasantly surprised.



Peace