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Side Lateral Raises
- Thread starter Neo22
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musketeer
New member
Arms should be nearly straight but not locked out straight. When the weights are at their highest point, they sould be at about ear level (certainly no higher) and should be even with the bodyline and not out in front. The hands should be turned so that the palm is facing downwards - the little finger should ideally be higher than the thumb at all times.
I see idiots doing this exercise with their elbows bent at 90 degrees and the dumbells a good foot in front of their shoulders at the top. This allows them to either lift much heavier dumbells than they should be using OR lets them lift with much less stress than they would normally be exposing their shoulders to. Either way, whenever I see people lifting like this I feel like kicking them in the bollocks.
I see idiots doing this exercise with their elbows bent at 90 degrees and the dumbells a good foot in front of their shoulders at the top. This allows them to either lift much heavier dumbells than they should be using OR lets them lift with much less stress than they would normally be exposing their shoulders to. Either way, whenever I see people lifting like this I feel like kicking them in the bollocks.
DZLS
New member
how many others agree with the arms almost locked during this exercise...?
i seem to get a better workout with my arms bent at about a 30 degree angle...
just remember to lift the elbows, and not concentrate on lifting the hands, and like musketeer said, you want your pinky higher than the thumb... near the top of the movement, it should be like you are pouring something out of a jug...
i seem to get a better workout with my arms bent at about a 30 degree angle...
just remember to lift the elbows, and not concentrate on lifting the hands, and like musketeer said, you want your pinky higher than the thumb... near the top of the movement, it should be like you are pouring something out of a jug...
M
*MissFit*
Guest
i do one side at a time and myn are pretty striaght.. i like to isolate each arm regardless of weather i am doing shoulders bi/ tris or back
bignate73
New member
you can do them a couple different ways. the more you bend your elbows, the shorter the arm, the more weight you have to use to get the same tension. food for thought for those maxing out on side raises....
side raises, elbows slightly bent palms facing the floor. the problem with this one is that the majority of people internally rotate their shoulders and "hunch" them forwards. also they tend to be the one who shrugs to get the weight up as well. if you can keep your shoulders back and down, you'll get the work done on your shoulders and won't have to compensate. generally you lift to shoulder level since your shoulders are "closed off" and don't want to risk impingement. an ok exercise but seems to have too many form issues that are compensated for when it gets heavy.
scaption: palms up version and hands are at 10 and 2(if you were standing on a clock). Shoulder blades are neutral/pulled back and depressed,slight bend in the elbow. range of motion can be much greater since you are "open". better exercise, since your shoudlers are in the correct position, and all you have to focus on is not shrugging.
side raise with arms in 'L' position. Dont waste your time with these, this isnt the 1970's, go find a Nautilus side raise machine to squeeze yourself into and move the weight at whatever cost and hope for the best. honestly, this is a wasted movement. I see "old timers" doing this one with alot of weight only because the moment arm is so short you HAVE to. straighten out the arms and drop the weight in half and its more realistic of a lift.
variations:
the pinky twist...get real. all this does is roll your shoulder forward. it doesn't target any more. want to hit rear delts, then do rear delts.
the "dip". gets you that last few inches on side raises doesn't it? sortof like bouncing the bar off your chest gets you that first three inches on the bench. get the picture?
terminology:
lateral: to the side
front: to the front
rear: to the rear
side: to the side
side lateral: side side
front lateral: front...to the side?
rear lateral: rear....to the side?
no.
front raises
side raise or lateral raise
rear delt raise or reverse flye
when all is said and done....you should be pressing anyways.
side raises, elbows slightly bent palms facing the floor. the problem with this one is that the majority of people internally rotate their shoulders and "hunch" them forwards. also they tend to be the one who shrugs to get the weight up as well. if you can keep your shoulders back and down, you'll get the work done on your shoulders and won't have to compensate. generally you lift to shoulder level since your shoulders are "closed off" and don't want to risk impingement. an ok exercise but seems to have too many form issues that are compensated for when it gets heavy.
scaption: palms up version and hands are at 10 and 2(if you were standing on a clock). Shoulder blades are neutral/pulled back and depressed,slight bend in the elbow. range of motion can be much greater since you are "open". better exercise, since your shoudlers are in the correct position, and all you have to focus on is not shrugging.
side raise with arms in 'L' position. Dont waste your time with these, this isnt the 1970's, go find a Nautilus side raise machine to squeeze yourself into and move the weight at whatever cost and hope for the best. honestly, this is a wasted movement. I see "old timers" doing this one with alot of weight only because the moment arm is so short you HAVE to. straighten out the arms and drop the weight in half and its more realistic of a lift.
variations:
the pinky twist...get real. all this does is roll your shoulder forward. it doesn't target any more. want to hit rear delts, then do rear delts.
the "dip". gets you that last few inches on side raises doesn't it? sortof like bouncing the bar off your chest gets you that first three inches on the bench. get the picture?
terminology:
lateral: to the side
front: to the front
rear: to the rear
side: to the side
side lateral: side side
front lateral: front...to the side?
rear lateral: rear....to the side?
no.
front raises
side raise or lateral raise
rear delt raise or reverse flye
when all is said and done....you should be pressing anyways.
DZLS
New member
if your arms are at about a 20-30 degree angle the "pinky twist" will not roll the shoulders forward... i wouldn't even call it that though, i would just say to lift the elbow and not the hand... the natural motion is for the hand to turn up...
and having a bent elbow has to be better on that joint than having it locked with weight at the end of the lever...
i'll just go ahead and disagree on this one...
and having a bent elbow has to be better on that joint than having it locked with weight at the end of the lever...
i'll just go ahead and disagree on this one...
musketeer
New member
I dont think that anyone is saying to lock the elbows.
Just unlock them and try to keep them NEARLY straight. You will invariably bend them as you move the weights, get tired, etc. The point is that conciously bending the arms is the wrong way to start out. Much better to unlock the elbows and the fight to keep the arms as they are.
Just unlock them and try to keep them NEARLY straight. You will invariably bend them as you move the weights, get tired, etc. The point is that conciously bending the arms is the wrong way to start out. Much better to unlock the elbows and the fight to keep the arms as they are.
DZLS
New member
well, i did these today as part of my shoulder routine, and i can say for ME, I get a much better mind muscle when my arms are bent...
i can worry more about lifting my elbows, and not lifting the weight... if that makes sense...?
everyone is different though, so i challenge people to try both ways and see what works best for you...
i don't use heavy weights... i did 4 x 12 with 20lbs... but was really burning by the 10th rep on each set...
i can worry more about lifting my elbows, and not lifting the weight... if that makes sense...?
everyone is different though, so i challenge people to try both ways and see what works best for you...
i don't use heavy weights... i did 4 x 12 with 20lbs... but was really burning by the 10th rep on each set...
*MissFit* said:
I made the best side delt gains doing them one arm at a time.
I'd start with the db in front of my thigh holding the rack with my
free hand for stability. I'd lean forward a bit to take pressure off the rotat cuff.
Two warm up sets alternating sides ... then a final set with everything I had.
musketeer
New member
Hey bud, you're a plat, have a look for my posts on cheat laterals and the like...
I can do the 60lbers for 5-6 strict reps, seated with elbows nearly straight and my palms down. I prefer to get the 70's and fuggin power them up (still seated but with body thrust) and then just try to slow their decent. I'll have to video it sometime because people at my old gym had their eyes popoing out of their heads when they saw my raising the same weight as they used for their bench press - and actually beating them on reps!
I can do the 60lbers for 5-6 strict reps, seated with elbows nearly straight and my palms down. I prefer to get the 70's and fuggin power them up (still seated but with body thrust) and then just try to slow their decent. I'll have to video it sometime because people at my old gym had their eyes popoing out of their heads when they saw my raising the same weight as they used for their bench press - and actually beating them on reps!
NorgePrecision
New member
I've neve gone above 40's on side laterals either. I usually start with a warmup of 15x10, then 25x10 and then 35x10. Laterals are at the end of my shoulder routine, so I don't go to heavy on them. If I did them first I could see myself putting up 50's...maybe.
blut wump
New member
I used to do these religiously on Mondays. They don't begin to compare with pressing overhead. I've not done any lateral raises for more than a year.
As Musketeer mentions, if you are going to use body motion to cheat them up then make sure you make an effort to resist the descent. Too often, I see people cheating them up to no purpose.
As Musketeer mentions, if you are going to use body motion to cheat them up then make sure you make an effort to resist the descent. Too often, I see people cheating them up to no purpose.
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