standing side laterals

[Burrn]

I've always know that laterals with dumbbells is important for the outer head of deltoids. I'm not sure if any of you have had this problem: neck pain and trap pain, even when I do them with slightly bent arms and the little inward pouring action at the top. Solution: Do them alternate right arm, then left. More control on each rep and more focus. No more tension in the neck and traps. very cool.

 

[Dr.G]

side laterals is a pretty complicated move come to think about it. most pain you are talking about could come from posture while doing the exercise and the tendency to push with your neck forward. try bending very slightly your knees and keep your neck straight and do not tilt your head. the weights should come up just slightly forward not perfectly lateral (this way traps will not engage) with a small inward tilt all the way with arms just slightly bent. try to ask your partner or somebody to stand in front of you with arms and palms opened and as you do the lateral raises try to hit his palms, as if he is just giving you a target to hit this way you will concentrate on keeping the right trajectory as you lift up and it will help visualize and focus better on the deltoids.
another variation of the one arm exercise is one arm lateral cable raises starting from behind your back holding on something (the frame of the cable machine) with the other arm...do it with light weight it is really good..you can use the cross cable machine...you can also do lateral raises with both arms using the cross cable machine

 

[Burrn]

YEAH G. I'm going to stick with the alternates and I do like the cable lateral behind the back. I work high reps and then do a last constant tension set 4 up 4 down. Nice pump.

 

[Dr.G]

constant tension sets sounds good have to restart doing this again...thx for the reminder...i don't go heavy on shoulders myself i tend to do high reps well executed cannot afford any injuries....had a bad one 15 years ago and still remembering it.

 

[pwloiacano]

I personally get more out of doing these seated. You have to lower the weight and up the reps. It forces you to use proper form and you cannot "rock" the dumbells up. Maybe doing these seated with a lower weight might solve your problem.

 

[theCaptn']

^^^^ agreed

 

[Burrn]

Thanks guys. I'll give it a shot.

 

[dieseljimmy]

I often use 10 or 25 pounds plates as opposed to dB. something about focusing on holding the plates removes all my body English and ego.

 

[HFO3]

Using cables with no handle grip, hammers my delts. I especially love holding a "5 second, LONG contraction position" while using a short ROM, for a fun, special kind of burn

 

[sneedham]

Good info...I have always had trouble isolating my outer delts, hopefully these suggestions will help....

 

[irish viking]

seated would be best as you post yourself firm back into the seat head back on the rest ,use a lighter weight and just delts to raise em..keep constant motion ,don't touch your leg or go above parallel,youll burn doin these.do some chest supported rear fly aswell ,,will help stabilise the trap and romboids,check out john meadows doin them.

 

[Burrn]

Hey.....not bad for an Irishman. Thanks, Burrn, the Scot. lol

 

[theCaptn']

Using cables with no handle grip, hammers my delts. I especially love holding a "5 second, LONG contraction position" while using a short ROM, for a fun, special kind of burn

Nice one - going yo try that!

 

[Dr.G]

I use cable with no handle like HFO3 and it is really good

 

[stri8tedGod]

I need to get my form down better on these as well. I think I may have slightly tweaked my right trap. Starting deep tissue again though here soon! Il checkout the way john meadows does them as irish stated.

 

[69ingchipmunks]

Sounds like you're using to much weight for what you can handle. It shouldn't hurt

 

[HFO3]

Nice one - going yo try that!

Time everything, don't count, use a stop watch on your smart phone or whatever...

I use a moderately light weight, keep the "total time" of the set to about 30-40 seconds, rest 60 seconds between sets, run at least 4-6 sets. This will light you up!! I have a phase II once this becomes easy, if you're interested

 

[Dr.G]

Sounds like you're using to much weight for what you can handle. It shouldn't hurt

exactly ! the key here is good form not the weight and also the time under tension or contraction of the muscle.

 

[BigMuffin]

Im pretty sure the cable lateral raises done correctly hit the muscles better and activates more fibers. The constant tension is a good thing and u dont have to go extremely heavy.

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[irish viking]

you don't have to use just cables for constant tension,lighter db with proper technique will do it,if your delts are weak you probably need to work your rear delt ,traps and romboids,this will fill out the shoulder and strengthen the entire shoulder.

 

[BigMuffin]

Either way the cable version has been shown to stimulate more fibers then the DB.

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