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  1. #1
    Registered User KJEnriquez16's Avatar
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    Side delt exercises

    I'm kind of lacking in my shoulders, mainly in my side delts.

    What are good exercises to do to bulk them up some more?
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  2. #2
    Wasp Killa Extraordinaire dethmetalanimal's Avatar
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    Push Press
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  3. #3
    Six Star Rep Justin Haberman's Avatar
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    Originally Posted by KJEnriquez16 View Post
    I'm kind of lacking in my shoulders, mainly in my side delts.

    What are good exercises to do to bulk them up some more?
    Upright rows and side laterals are great for side delt development. Your three small deltoid muscles are made up of slow twitch muscle fibers that respond to higher reps, static holds and slow movement. So when you're training shoulders, shoot for high volume.
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  4. #4
    Ik ben SniperX EViNCaR's Avatar
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    Dumbbell Lateral Raise is the one your looking for.

    http ://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

    Remove space from url after http, I'm under 20 posts so unable to link properly
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  5. #5
    Registered User KJEnriquez16's Avatar
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    Thanks
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  6. #6
    Registered User robbondo's Avatar
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    I really like cables for lat raises...

    I'll go between front and side lat raises increase weight by 5lbs for abour 3 sets of 8-10 then do two more sets of 0.5*max for 20-30. Then just replace the handle with a rope and do a set of face pulls with a similar rep scheme. Great way to work out all three heads in a relatively short amount of time.

    But of course you still need to supplement with some heavy shoulder presses, rows, etc.
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  7. #7
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Justin Haberman View Post
    Upright rows and side laterals are great for side delt development. Your three small deltoid muscles are made up of slow twitch muscle fibers that respond to higher reps, static holds and slow movement. So when you're training shoulders, shoot for high volume.
    Fantastic post!
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  8. #8
    Registered User MyWeightLifting's Avatar
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    DB lateral raises are best for targeting it... if you're doing a main shoulder press movement then I'd do the dumbbell shoulder press (seated or standing) if I were you, since it's supposed to use less front delt and a little more side delt than barbell presses
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  9. #9
    Registered User MercTime's Avatar
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    i like doing 3 or 4 sets of side laterals, then 4 sets of push presses with a grip a little wider than shoulder width to start off. At the end of my shoulder workout, i like to grab a pair of 10 or 15 pound dumbbells and do a long set to failure with 5 second positive and 5 second negative on each rep. i have seen a noticable difference over the past 2 months doing this. i agree with Justin about volume. My shoulder workout consists of more sets than my chest or back workout. Lying side laterals are also a great exercise
    "If We Cannot Find A Way, We Will Make One" - Hannibal
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