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lateral raises

Mike Hunt

Active member
Registered
Joined
Mar 1, 2009
Messages
663
what are some of your mental cues that you use or tell your clients to keep this exercise in the delts AND NOT in the traps.
 
I've always done myself as well as told people to keep the pinky up in order to facilitate a better contraction of the delts. Also, people seem to want to raise their hands to the ceiling but i doing so the traps become involved more than they otherwise would
 
Here is a good way to take the stress off of the delts. 100 lb laterals.

 
Pinky up is good if you rotate from the shoulder, most people just roll at the elbow. I like to lean forward a little bit, or use an ez curl barbell instead of a dumbell. Seems to really force you to keep your hands flat
 
Here is a good way to take the stress off of the delts. 100 lb laterals.


Ya looks like he's really taking the stress off his delts by not using them at all lol.

That's like the guys I see swinging around the 60lb dbs for curls while I'm sitting there with the 30s.. they keep looking over trying to figure out how my arms dwarf there's lol.

Some body English is good at times but thats not even in the realm of correct form imo.
 
My opinion is that other people I see, use wayyy too much weight and
sloppy form.

Slow down, use a weight that you can control; stop and hold the weight
at any point in the movement. And repetitions too. I shoot for 20 reps
even if that means dropping the weight after each set. But I think using
a lighter weight, one that you can truly control and focus on the muscle
with is the key, at least for me.

Working up and down the weight rack, even starting with 5 lbs and
working up and down the rack and ending at the weight you started with
and really really concentrating on the muscle is key. (This is where a
lateral raise machine shines.) Larry Scott for instance, did this for multiple
sets with very good results. Can't say he used the best form according to
me but I willing to guess he had a very good mind / body connection
and obviously the genetics to have great delts does not hurt.

The deltoids are a very small muscle (comparatively) so keeping that
in perspective and getting over having to use heavier than necessary
weights and the willingness to at least try slowing the movement down,
feeling the muscle working can go a long way to safely develop the
deltoids with lateral raises.

That has been my experience.

Hope this helps.
 
Keep the shoulders down throughout the movement. Where the elbows end up is what matter not the hands.
This ^^^^ chest up shoulders down, if you don't do this then your traps take over the movement.
 
I don't believe in the whole "thumbs down" or "pouring a pitcher" methods as these are not functional movements.

My favorite cue is: "The weight is moving through an arc. You can lift the weight up to move it through the arc OR you can push the weight out to move it through the arc. Lifting uses traps, to use delts push the weight out to move it through the arc."
 
I concur with alfresco. 15-20 rep range. I decided that if I can't pause at the top, the weight is too heavy. This really reduces the load used but hits the target muscle better. It feels different with less forearm involvement that occurs when going too heavy and swinging.

I notice a lot of guys on social media using bad form on laterals, rear laterals, barbell rows, and other exercises and then writing huge paragraphs to justify it. But it's always a murky explanation that you can see through. It's that it simply doesn't look good enough for their Instagram.
 
My delts were always an issue. Never had good ones. Then I figured out how to train them.

Grab the 5lb dumbell at home and watch the mirror. Play with it and get that side delt fucking burning. Do set after set after set to build mind muscle connection. I just concentrated on moving the elbow. Forget the hand is even there.

I just use the machine at the gym now. I do some warm-ups really concentrating on nothing besides feeling that delt firing. Then once everything is firing properly I just go to town with a heavy set. Hold contraction at the top. 2 second negative.
 
Some of
The best striated delts I have seen are on girls. So I know it’s not the huge weights.
I think it’s controlling a weight you can handle.
 
Some of
The best striated delts I have seen are on girls. So I know it’s not the huge weights.
I think it’s controlling a weight you can handle.

Betty Pariso
 
The machine with the pads is much easier for me to trash the delts than the dumbbell.

Lateral perfect form is pretty fucking tough to do
 
Good posture and shoulders down is the look you want to set it up, then for me mentally I like to think about lifting the weight with my elbows instead of my hands or anything else - this activates the medial delt better than anything else I know of. This is also what changed the game for me with activating my lats on back day - pull with your elbows not your hands.
 
not sure what that's good for, lifting kegs or cases of beer off the back of a truck?
Whatever the case may be......I'm thinking if a barfight ever broke out, I would want to be on the same side as that guy.
 

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