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    Registered User jk202's Avatar
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    GOAT Exercise for side delts

    Got these from hypertrophy coach about a year ago and haven't done DB raises since. No better exercise to hit your side delts IMO. I can tell you that no one i put through this hated it.

    The great thing about these that you can't replicate get with DB's is appropriate load through the entire ROM. With a DB, the load is heaviest at the top where your delts are actually very weak (doesn't make sense, does it). With the cables, the load will be heaviest when the cable is perpendicular to your arm so you can adjust the load profile accordingly.

    In the first part of the video, I set the bench positioned so that the load is heaviest around the mid range and then drops off slightly at the top. This matches the forces your delts can produce. After 2-3 workings sets of that, I do a super set sliding the bench back farther to overload the shortened position, and then slide it close to finish off what's left in the lengthened range.

    Super efficient way to obliterate side delts in about 4 sets.



    You don't HAVE to do them with cuffs, but they're pretty cheap and convenient for other exercises like triceps and rear delts too. And doing them standing just isn't the same since you don't get the stability and bracing that these offer. Plus, unilateral exercises are a pain in the ass.
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    Her Johnny on the Spot MmmWatermelon's Avatar
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    Pretty cool fam. Your gym looks wicked clean.
    Your gun is digging into my hip.
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    Grandpa Yoda deltpecx's Avatar
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    Done them, they are pretty good.
    Last edited by deltpecx; 01-14-2019 at 05:53 AM.
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    Will try this on a shoulder day. Betting it is harder than it looks to do correctly.
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    Tuna, No Crust Jax05's Avatar
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    it's ok...
    also a pain to do at a commercial gym

    prefer something like this (7:31)
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    Registered User jk202's Avatar
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    Originally Posted by jeshelton View Post
    Will try this on a shoulder day. Betting it is harder than it looks to do correctly.
    There's a lot that you can do internally to make it more effective:

    -think about driving elbows out rather than up
    -pick an elbow angle and lock it into stone
    -make sure you have internal/external arm rotation to put the side delt in line with cable path
    -contract hard at the top by mentally trying to bring your elbow closer to your delt (try it without weight, hard to explain but it works).
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    Registered User djansen's Avatar
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    I'm going to guess your favorite bicep exercise is a 1 arm preacher curl on a bench.

    How about reverse banded incline bench on the smith machine for chest?
    “You never won’t know what you can’t achieve until you don’t achieve it.”
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    Registered User jk202's Avatar
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    Originally Posted by djansen View Post
    I'm going to guess your favorite bicep exercise is a 1 arm preacher curl on a bench.
    Pretty much.


    Originally Posted by djansen View Post

    How about reverse banded incline bench on the smith machine for chest?
    No, reverse band inc barbell or inclined DB press.
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  10. #10
    Registered User jk202's Avatar
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    Originally Posted by Jax05 View Post
    it's ok...
    also a pain to do at a commercial gym

    prefer something like this (7:31)
    I guess it all depends on the gym and time you go. I do them in a commercial gym at least twice a week with no problem. This gym has 5 different places where you can do it. The bench is more comfortable but you can also do them laying on the floor or on a dual cable row machine you see in the background.

    That exercise looks decent for convenience/pump work, but i'd argue you won't be able to load it as efficiently due to having to brace/stabilize so much.
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    Registered User djansen's Avatar
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    Originally Posted by jk202 View Post
    Pretty much.




    No, reverse band inc barbell or inclined DB press.
    For sure.
    Have you played around with the PRIME equipment for back training? we have a few attachments and its pretty awesome.
    “You never won’t know what you can’t achieve until you don’t achieve it.”
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  12. #12
    Registered User jk202's Avatar
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    Originally Posted by djansen View Post
    For sure.
    Have you played around with the PRIME equipment for back training? we have a few attachments and its pretty awesome.
    Not yet. The only gym around that has prime stuff is the Warhouse Gym (DLB's gym) by my parents house.

    I hit chest there on Christmas morning and got to try the Prime plate loaded chest machines.

    I plan on hitting back next time we head up there.

    I did make my own squat wedges tho like the Prime ones lol
    Last edited by jk202; 01-14-2019 at 07:06 AM.
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    Registered User jk202's Avatar
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    Originally Posted by deltpecx View Post
    Done them, they are pretty good.
    Originally Posted by Rajc View Post
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    Originally Posted by jeshelton View Post
    Will try this on a shoulder day. Betting it is harder than it looks to do correctly.
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    Registered User jk202's Avatar
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    Originally Posted by MmmWatermelon View Post
    Pretty cool fam. Your gym looks wicked clean.
    Thanks dude. Yeah they completely renovated it last year.
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    STRONG(ER) JUGGERNAUT1333's Avatar
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    Originally Posted by jk202 View Post
    Not yet. The only gym around that has prime stuff is the Warhouse Gym (DLB's gym) by my parents house.

    I hit chest there on Christmas morning and got to try the Prime plate loaded chest machines.

    I plan on hitting back next time we head up there.

    I did make my own squat wedges tho like the Prime ones lol
    You in PA??

    I hit Warhouse a few times, I love that gym.
    6'1 - 240lbs

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    Registered User jk202's Avatar
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    Originally Posted by JUGGERNAUT1333 View Post
    You in PA??

    I hit Warhouse a few times, I love that gym.
    Yup Harrisburg area. Not that far of a drive, but it's only 10 minutes from my parent's.
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    Registered User jakobi's Avatar
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    for me it would be defranco's side delts

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  18. #18
    Registered User jk202's Avatar
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    Originally Posted by jakobi View Post
    for me it would be defranco's side delts

    nice never saw that. Looks like it would be a killer finisher
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