I have never once felt a burn of any kind in my deltoids. Its always in my traps. I have tried everythig (high rep, low rep, cheating, strict, ladders, negatives, odd angles) but nothing works. My traps are over developed and my side and rear delts are pittiful.
Does anyone have any advice or maybe advanced lifts I might not have heard of to help isolate the deltoids from the traps?
Thread: Side deltoid exercises
09-12-2010, 11:19 AM #1
Side deltoid exercises
09-12-2010, 11:22 AM #2
09-12-2010, 11:58 AM #3
09-12-2010, 12:07 PM #4
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I've tried doing T-raises recently, and found them to work pretty well. It basically mimics the machine version of a lateral-raise, where you keep a much greater bend in your elbows and force your elbows up to drive the weight. Also a bonus, if you train traps on the same day as delts, is that it works them to a degree too.Anorexia dragged me to rock-bottom; watch me build myself back up...
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09-12-2010, 12:10 PM #5
Some Lateral Deltoids excersises include ;
- Upright Rows (they get me burning)
- Lateral Raises
These are the primary Lateral Deltoids excersises, most of the other excersises for this specific muscle group are variations on either one of these.
09-12-2010, 12:10 PM #6
Do compound sets of lateral raises and dumbbell shoulder presses in that order. Laterals- Go to failure and use weight that will allow you to perform 10-12. Presses- Go to failure and use weight that will allow you to perform 6-8. Do three or four sets with 1 1/2 mins. rest between. You should feel a burn.
09-12-2010, 12:13 PM #7
09-12-2010, 01:01 PM #8
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09-12-2010, 01:15 PM #9
09-12-2010, 03:35 PM #10
09-12-2010, 07:38 PM #11
09-12-2010, 07:50 PM #12
09-13-2010, 12:16 AM #13
max-ot presses blew up my side delt. Cable side laterals with the cable behind you. And regular old lateral raises with db. It is important to note that you have to get stronger in these exercises. Don't exercise hop and expect to see all these great gains. Get good at 1-2 exercises and keep adding weight. You won't see any type of hypertrophy until you gain all neural gains from the rep range you use, so switching exercises works a different set of fibers and you continuously change what you do...what do you expect....
Last edited by pumplikecuming; 09-13-2010 at 08:27 PM.
09-13-2010, 12:21 AM #14
2 words brah (PRE-EXHAUST)
Hir your traps hard and hit them first. They'll be way less likely to get involved in your shoulder exercises.
Then move on to shoulder presses. Barbell presses are my favorite but I like to alternate week to week wether I use DB's or BB's, then move on to your lateral raises. Do them very super strict and 1 shoulder at a time so you can really focus on the lift. Most important out of all of this is not to just drop the weight. Focus hard on the negative portion of the lift for shoulders. Resist the weight on the way down brah.THE AWARE
09-13-2010, 12:26 AM #15
Stick to those 3 for a few months and tell me you dont make some gains. Try and increase the weight you can use with the BB overhead press. Use a weight you can get for 8 reps until you can get it for 12 then bump the weight up until you can get that new weight 12 then bump it again. Ans super strict form is more important on lat raises than the weight you use. Theres lots of vids of huge body builders using like 35's but they're like 5 degree bend at the elbow and super strict. There delts do all the work. No momentum no traps just their deltsTHE AWARE
09-13-2010, 01:52 AM #16
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try seated raises with dumbells and doing drop sets 12 with your heaviest weight, straight down to 8 with a lighter weight then 6 with an even lighter weight, no rest inbetween.
I do this with 15 kg , 12 kg and 10 kg dumbells and the burn in the shoulders is intense, if you dont get a burn of doing this, youre doing something wrong!aint 'nuttin to it, but to do it.
09-13-2010, 02:09 AM #17
also might want to try side laterals while sitting back on an incline bench. they still involve traps but not as much. try & find a bench where the dbs can actually go behind your back & touch each rep at the bottom. it seems strange at first to do side laterals on an incline bench, but a guy here told me about them & they are better imo.
i would suggest 15 reps per set using very strict where u hold the peak contraction for a second at the top, when u can no longer do this due to fatigue, pump out another 10 reps explosively even using momentum. so 15 full strict reps + another 10 which end up being partials. it seems high but u should be able to do each set within 60 secs which is still in the hypertrophy range."Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
09-13-2010, 05:54 AM #18
Wouldn't the best way to avoid relying on traps be to do these at a slower tempo? It is possible to cheat and not use the deltoids by rapidly shrugging the weight up to get past weak or sticking points (much like the same is done during a clean in olympic lifting) but you pretty much can't do it when you're doing it slowly, right?
One way to do it too is at the bottom of each rep, pretend like you are trying to push your dumbbells into the ground, like your shoulders are coming out of your sockets. This will depress your scapulae and stretch out the traps. Also, the delts help to hold your humeri in their sockets so I think it could help stretch them a bit too.
I remember in Pavel's Beyond Bodybuilding he says to focus on pushing outward as you go up, maybe helps as opposed to focusing on 'up' which is upper trappish.
Also, changing the angle of a lateral raise (though you would have to do it 1 arm at a time) might help too, like if you leaned away from your dumbbell, the trap wouldn't be pulling 'up' anymore right?
09-13-2010, 05:56 AM #19
09-13-2010, 06:02 AM #20
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Upright rows with a wider grip, puts more emphasis on the delts and less on the traps. And make sure form is right.Do not pray for an easier life, instead pray to be a stronger man
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09-13-2010, 09:14 AM #21
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09-13-2010, 09:14 AM #22
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09-13-2010, 04:06 PM #28"Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
09-13-2010, 04:12 PM #29
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09-13-2010, 09:32 PM #30
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Simply take a bar, and do a set of behind the neck presses, then a set of uprights, and then a set of front lateral raises, all with the same bar although you'll have to remove weights to do the front lateral raises, and then repeat it all for another full set. This three-way superset technique always works for me.
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