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  1. #1
    Registered User HY45's Avatar
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    Lateral delts....what's your thoughts?

    So how do you hit your lateral delts? As far as isolations, me dumbell raises, low pulley raises low weight 8 - 10 reps usually have give me descent results. I hit them indirectly on shoulder presses other compounds etc...like the rest of us. I see others at gym jacking up 80 lbs dumbells all momentum....the same with upright rows way to heavy and out of control? Wth...and here I am doing seated 30 lbs strict raises....just waiting to hear that snap sound, I thought common sense...that ego I guess.
    It’s all about consistency imho ✌️
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  2. #2
    High Plains Lifter Mark1T's Avatar
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    Indirectly with BB shoulder press. Directly with side lateral supersets.
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    Registered User 1Fuzzy1's Avatar
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    I do them. Go fairly light and strict, no momentum. Don't go heavy or you likely will hear a snap....I Only really been doing them seriously for about 6 months and I think my shoulders are rounding out nicely compared to what they were. I do a U/L split and hit them once a week on upper days.
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    Registered User HY45's Avatar
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    Originally Posted by Mark1T View Post
    Indirectly with BB shoulder press. Directly with side lateral supersets.
    You ever try them with hammer grip seated? When I start to fail on pronated grip, last few reps I turn my hands and hammer last few that way...feels good...easier but still hits lateral and a bit of anterior.
    It’s all about consistency imho ✌️
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  5. #5
    Registered User HY45's Avatar
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    Originally Posted by 1Fuzzy1 View Post
    I do them. Go fairly light and strict, no momentum. Don't go heavy or you likely will hear a snap....I Only really been doing them seriously for about 6 months and I think my shoulders are rounding out nicely compared to what they were. I do a U/L split and hit them once a week on upper days.
    Sounds good slow and strict, congrats on growth. I hit them twice weekly directly, alternate dumbell and lower cable.....cable gives me constant tension. Indirectly lots on full body..they recover quickly on me.
    It’s all about consistency imho ✌️
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    High Plains Lifter Mark1T's Avatar
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    Originally Posted by HY45 View Post
    You ever try them with hammer grip seated? When I start to fail on pronated grip, last few reps I turn my hands and hammer last few that way...feels good...easier but still hits lateral and a bit of anterior.
    You mean with the DBs perpendicular to the floor? I have never done that. Interesting. May try.
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  7. #7
    Registered User HY45's Avatar
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    Originally Posted by Mark1T View Post
    You mean with the DBs perpendicular to the floor? I have never done that. Interesting. May try.
    Yes hits it nice...
    It’s all about consistency imho ✌️
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  8. #8
    Registered User Garage Rat's Avatar
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    You need to experiment and see what works for you.
    Hit them from all angles with light,heavy weights,BB's,DB's,cables,high reps, low reps.
    All kinds of set rep schemes.
    You should also be recording what you do in a journal and give the things you try a fair chance.
    Thats the way most successful bodybuilders find what works for them personally.
    One thing i liked to do were drop set lateral raises starting at a heavy weight loose form and dropping weight three or four times.The last couple sets were done with very strict technique.
    Do this for three rounds/sets for just lateral raises.
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    I love running the rack with laterals.

    When I get to the lowest DBs I grab our collars which are 1 1/2 pounds each
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  10. #10
    Clearly Irrational blue9steel's Avatar
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    I do upright rows with good form. When I have room in my program, which I don't right now, I also like cable lateral raises since they keep constant tension throughout the range of motion.
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    I do side laterals with thumbs pointing straight down and upright rows with hands shoulder width apart, bringing the bar to nipples or just a tad higher. Also check into Charles Glass training videos....
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  12. #12
    Squats and Milk Bando's Avatar
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    Try my Bang Bangs OP. Since I made this video I realized that if I turn the pinky side of my hand up it activates the medial delts nicely as well.



    Notice these are light weights.
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  13. #13
    anonymous
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    Walking one arm db raises for 20 reps with a 25lb Max db

    Try doing them while walking and you'll see why.
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    Registered User jdtemple's Avatar
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    I do overhead press (seated, because I don't have the clearance to do them standing) and lateral raises. Is that the best? I dunno. I don't have any complaints about my shoulders that outweigh the other areas that need work.
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    I used to love doing strict lateral DB raises but they really aggravate my elbows. Upright rows bother my shoulders due to some old injuries. So now I just stick to OHP and i don't feel it's minimized my shoulder growth. Like Garage Rat said, you have to experiment with different things. Whatever you do use good form.
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  16. #16
    Registered User HY45's Avatar
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    Originally Posted by Halfway View Post
    Walking one arm db raises for 20 reps with a 25lb Max db

    Try doing them while walking and you'll see why.
    I bet lol....probably get some weird looks, I don't care though...will try Ty's
    It’s all about consistency imho ✌️
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  17. #17
    Registered User HY45's Avatar
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    Originally Posted by Bando View Post
    Try my Bang Bangs OP. Since I made this video I realized that if I turn the pinky side of my hand up it activates the medial delts nicely as well.



    Notice these are light weights.
    Nice video Bando, hitting multi angles...have to try Ty's
    It’s all about consistency imho ✌️
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  18. #18
    Registered User chriswatton66's Avatar
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    Originally Posted by Halfway View Post
    Walking one arm db raises for 20 reps with a 25lb Max db

    Try doing them while walking and you'll see why.
    I would imagine people may think that you think you're a walking semaphore!
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  19. #19
    Bored drudixon's Avatar
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    Pretend the Db is a glass of water and pour it out at the top.
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  20. #20
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    I hit them 3 times a week for a couple of months. Trying to get heavier and heavier, with major volume in drop sets, supersets 100+ reps. Mainly just doing machine and dumbbell side lateral raises. After those couple of months went with a standard 2 times a week, just hitting them 3-4 sets using the new higher weight. In a year this is the change.

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  21. #21
    Registered User Josh416's Avatar
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    Originally Posted by Mark1T View Post
    Indirectly with BB shoulder press. Directly with side lateral supersets.
    this 100%
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  22. #22
    Registered User HY45's Avatar
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    Originally Posted by bradandblake View Post
    I hit them 3 times a week for a couple of months. Trying to get heavier and heavier, with major volume in drop sets, supersets 100+ reps. Mainly just doing machine and dumbbell side lateral raises. After those couple of months went with a standard 2 times a week, just hitting them 3-4 sets using the new higher weight. In a year this is the change.

    Nice progress bro...I think with me doing hammer grip pull ups, hits them indirectly so good. Looks like you got a good thing going...
    It’s all about consistency imho ✌️
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  23. #23
    Registered User HY45's Avatar
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    Originally Posted by Josh416 View Post
    this 100%
    I see this working! If gym slow I love super sets
    It’s all about consistency imho ✌️
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  24. #24
    Lifting Smarter akaMarko's Avatar
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    Originally Posted by HY45 View Post
    You ever try them with hammer grip seated? When I start to fail on pronated grip, last few reps I turn my hands and hammer last few that way...feels good...easier but still hits lateral and a bit of anterior.
    You mean like Scooby?
    https://www.youtube.com/watch?v=xnNQFoBgtDU
    My 3 golden rules for weight training.
    1. Stress the muscle through progressive overload.
    2. Stress the muscles in the path the fibres run.
    3. Stress the muscle with maximum contraction, stretch and static holds.
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    Registered User HY45's Avatar
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    Originally Posted by akaMarko View Post
    Yeah pretty much, just seated cause so much easier not to cheat...not sure where I seen it couple years ago. But he is spot on this one, for me anyways...
    It’s all about consistency imho ✌️
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    Originally Posted by HY45 View Post
    Yeah pretty much, just seated cause so much easier not to cheat...not sure where I seen it couple years ago. But he is spot on this one, for me anyways...
    Cool..will give this version a go next time. i saw that video from Scooby a few months ago but other than him, I hadn't heard anyone else mention this form.
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  27. #27
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    Face pulls FTW
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    Kroc rows
    ll---ll Rogue Barbell Club #43 ll---ll
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  29. #29
    Registered User Rickck48's Avatar
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    Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500) Rickck48 is a jewel in the rough. (+500)
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    Mine is dumbbell lateral raises pouring that drink of water out of a glass. RTR!
    I am always one lift, from Perfection.
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    Registered User thelojones's Avatar
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    thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000) thelojones is just really nice. (+1000)
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    Article showing EMG readings for delts and traps on a crap ton of exercises.
    https://www.t-nation.com/training/in...trap-exercises
    Max weight I've lifted In 2017. Trying to figure out how to cut, thinking of walking on stage next year.

    BENCH-----365x1 315x7 https://youtube.com/watch?v=cQnW_pY8Oqs
    SQUAT-----405x1 https://www.instagram.com/p/BS9Pkj6AvL3
    DEADS-----0 Hurt me back :( (while deading)
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