Your favorite way to train side delts?

[powerrack]

There are so many varities and forms of side laterals, how do you perform them?

I see some guys start at the front of their thighs, some only prefer machines and cables, some do seated, some go very heavy and do cheat laterals.....what's your method and why?

 

[PHIL HERNON]

TRY THIS

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

 

[powerrack]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

Does this mean I'm sorta leaning outwards while holding the pole, and is the pole itself have to be on a 45 degree angle or is it my arm in relation to the pole?

Sorry a bit confused.

 

[powerrack]

Is this a good example, best picture I could find for now

 

[Quad-smack]

Wide-grip upright rows to mid-chest.

 

[btech]

Seated DB presses with the DB's moving in line with my ears.

I imagine this hits the medial delts harder than using a barbell, where you are forced to have your hands in front of your face.

 

[preist943]

after a few sets of laterals I like the W-press . its an old one ,start like a normal dumbell press but have your palms facing your head ;then instead of pressing straight up move them in an ark till they touch at the top . keep elbows bent and dont lockout . the constant tension gives one hell of a pump .

 

[rAJJIN]

after a few sets of laterals I like the W-press . its an old one ,start like a normal dumbell press but have your palms facing your head ;then instead of pressing straight up move them in an ark till they touch at the top . keep elbows bent and dont lockout . the constant tension gives one hell of a pump .

Long time no see my friend!

 

[Test_Eagles]

Running the rack on C's are probably close to the hardest thing I do. Do the C's to start with - arms at side, flex elbow 90*, hold a dumbell in each hand palms facing upwards. Move both arms in the shape of a C in the mirror such that the finishing position is ~over each ear in front of your face, palms facing down.

I tend to run up the rack first until I reach a weight where I can only get out ~8 reps before I'm totally fucked, then run back down the rack dropping about 5 pounds each level. Eventually you get down to 9 pound dumbells, and when you can't lift those anymore switch to side raises, nice burn. All this without a break obv.

Def not something Id do every week but it's pretty awesome not being able to lift your arms at the end. The trap and delt pumps are sweet too.

 

[preist943]

Long time no see my friend!

not dead yet bro

 

[edge250]

i can remember seeing mike francios perform these the way phil explained using an 85lb dumbell with strict form. amazing.

 

[T TOTAL]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

Woohoo, just how i do them too Phil.....

 

[Ashop]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

yeah those are some of my fave side lateral exercises.

 

[BIGKIWI]

I do behind the back cable side laterals, deffinately find it concentrates on the shoulders u cant cheat and it brings your shoulders back for better posture

 

[alecaf]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

Thanks for the tip phil. You should really be charging for this.

 

[jimboaldis]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

We don't have any Poles in our gym, mainly Russians and Bulgarians!

 

[Realize]

I put one arm on the db rack and do them one at a time squeezing and watching my delts the whole time.

 

[ScottMcD1]

Is this a good example, best picture I could find for now

Phil was this post what you meant? Or leaning the other way?

 

[Beta]

One of the things i like to do is single arm raises while kneeling sideways in an incline bench that isn't quite inclined all the way...i feel like it makes the rep heavier at the lower parts of the movement due to the incline.

 

[HeavyHands]

HOLD ONTO A POLE AT A 45 DEGREE ANGLE TOWARDS THE GROUND, ONE ARM AT A TIME DO YOUR LATERALS, OUT TO THE SIDE, ELBOW SLIGHTLY BENT, BRINGING THE DB TOWARDS YOUR THIGH AND RAISING IT 80% UP TOWARDS YOUR CHINS HEIGHT.

A great movement here. Just did these today actually and they feel really good. I feel like I don't cheat on these, whereas I may have a tendency to cheat when I'm doing your ordinary standing side lateral raises. Doing them one at a time allows you to really concentrate on those delts and get the most out of the lift.