Side Lateral Raises. - UK-Muscle Body Building Community

**hackskii** · 05-02-2007, 08:55 PM

I just did these today and man oh man were they ever good for isolating the side delts.
Oh man, had to use light weights but it worked so well.

Thanks Paul Booth.

Quote:

Originally Posted by Nine Pack

Borris. I did'nt take your post as negative. I welcome people questioning my methods, as it gives me the opportunity to keep re evaluating them myself.

This particular exercise is, as I said a traditional move, nothing earth shattering, with a simple adjustment to make it a darn sight harder, but more productive. As it's harder, we have to use much less weight, so even less chance of injury. I pride myself on having never had a major injury (save a small bicep tear from training ther day after a show). To address your concerns, I have had my clients & training partners try this one & all agree it's a real kick in the ego, but bl**dy effective.

I only mentioned it as a joke earlier in this thread to wind Winger up, but as it's sparked a bit of a discussion, here it is, albeit a bit off topic:
Dumb bell side laterals my way;
Sit on a bench with legs outstretched in front of you on the bench (you'll need to shuffle back along the bench). Your calves should be resting on the opposite end of the bench to your butt. In this position, you have removed the feet as anchor points so cheating is nigh on impossible. Now lean slightly forward, about 80 degrees at the torso and perform side lateral raises, keeping the elbows behind the midline of the body (behind the side seam on your t shirt). Try to keep the thumb lower than the little finger throughout the movement and do not rotate the arms ( a good guide is that you should not be able to see your palms in the mirror at the top of the movement, just the end plate of the dumb bell), all you are concerned with is the arc that the upper arm is travelling through. It matters not how high the dumb bell actually gets, so long as your elbow is kept slightly bent and brought up to the height of the shoulders. Use a 4-1-4 tempo, and remember to keep leaning forward a bit. Three sets maximum, 2 warm up, one failure, but be prepared to drop the amount of weight you are used to using on laterals considerably. I can use 22.5 kilo bells standing, but struggle past 14 kilos seated like this.

Now I'm going to bill you all retrospectively!

Nine Pack · 07-02-2007, 05:41 PM

Told ya!

I have a head packed full of weird stuff like that.

**hackskii** · 07-02-2007, 06:36 PM

Quote:

Originally Posted by Nine Pack

Told ya!

I have a head packed full of weird stuff like that.

With that said I will extract piece by piece this said knowledge.:rolleye11

A guy grabbed my shoulder today and said how come your shoulders are so solid.
Well, that was a dumb question.:axe:

Nine Pack · 07-02-2007, 09:52 PM

Quote:

Originally Posted by hackskii

With that said I will extract piece by piece this said knowledge.:rolleye11

And with my current medication, I'll extract every bit of info I can from you kind sir on how I can recover from it afterwards!

Gonna have to start an online advice thingy with a fee. I knew those hours spent thinking up ways to give myself more pain would pay off in the end. And they all said I was mad.........:crazy: Or was it sad?

**hackskii** · 08-02-2007, 10:35 PM

Well, with your knowledge I do think that you could have something.
I think sometimes how could i make some extra money doing this somewhere.

Especially when I see trainers train the people that pay.

I keep a pretty open mind and maybe a door will open for me to go through, but until then I will keep sharpening my mind (Lord know's I need much sharpening

).

pookie69 · 09-02-2007, 11:45 AM

Quote:

Originally Posted by Nine Pack

I can use 22.5 kilo bells standing, but struggle past 14 kilos seated like this.

Is that like, per DB or total across both? I always get confused when ppl state their DB values - I never know if it's total or each :confused:

Sorry to go a lil OT.

ah24 · 09-02-2007, 01:31 PM

I think its per dumbell...i was doing it with bloody 8's!!

**Robsta** · 09-02-2007, 02:12 PM

I do these every shoulder workout......3 sets seated then 3 sets standing.....

Nine Pack · 09-02-2007, 03:15 PM

Quote:

Originally Posted by robsta9

I do these every shoulder workout......3 sets seated then 3 sets standing.....

Do you do them with your feet disengaged & on the bench? That's what makes the difference from normal seated laterals.

Pookie,
Yes, it's per dumb bell.

**Robsta** · 09-02-2007, 03:25 PM

I haven't, but I do them really strict with no weight on my feet, whatsoever.....but I will give it a go mate...

bassline boy · 09-02-2007, 03:26 PM

i like to superset these with front raises you get the sickest burn in the world.

**hackskii** · 09-02-2007, 03:33 PM

I love them alot, best pump ever. But you do have to lean fwd some when you do them.
Massive isolation.

pookie69 · 09-02-2007, 09:21 PM

Quote:

Originally Posted by Nine Pack

Pookie,
Yes, it's per dumb bell.

Cool - thanks for clearing that up! And damn that's impressive. I won't even tell you the kinda numbers I hit - suffice to say.... not double figures! :( ...

...

Nine Pack · 10-02-2007, 04:55 PM

Quote:

Originally Posted by robsta9

I haven't, but I do them really strict with no weight on my feet, whatsoever.....but I will give it a go mate...

You will not be disappointed. You'll realise just how many other muscles we use to assist when you remove the feet even if you had no real weight on them.

In reality, the body is meant to be working as a kinetic chain, with synergistic muscular contractions. We are putting the body under a slightly artificial stress as it would not normally choose to go out of it's way to make a movement harder. Still, it makes the side delts grow like crazy so what the heck.

SportDr · 11-02-2007, 12:46 PM

Can't wait to try these

SD

07-02-2007, 05:41 PM	#2 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,724	Re: Side Lateral Raises. Told ya! I have a head packed full of weird stuff like that. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

08-02-2007, 10:35 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,754	Re: Side Lateral Raises. Well, with your knowledge I do think that you could have something. I think sometimes how could i make some extra money doing this somewhere. Especially when I see trainers train the people that pay. I keep a pretty open mind and maybe a door will open for me to go through, but until then I will keep sharpening my mind (Lord know's I need much sharpening). __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-02-2007, 01:31 PM	#7 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,767	Re: Side Lateral Raises. I think its per dumbell...i was doing it with bloody 8's!!

09-02-2007, 02:12 PM	#8 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,712	Re: Side Lateral Raises. I do these every shoulder workout......3 sets seated then 3 sets standing..... __________________ Robsta

09-02-2007, 03:25 PM	#10 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,712	Re: Side Lateral Raises. I haven't, but I do them really strict with no weight on my feet, whatsoever.....but I will give it a go mate... __________________ Robsta

09-02-2007, 03:26 PM	#11 (permalink)
bassline boy G-CREW Join Date: Jan 2007 Location: MARS Posts: 731	Re: Side Lateral Raises. i like to superset these with front raises you get the sickest burn in the world.

09-02-2007, 03:33 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,754	Re: Side Lateral Raises. I love them alot, best pump ever. But you do have to lean fwd some when you do them. Massive isolation. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2007, 12:46 PM	#15 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,727	Re: Side Lateral Raises. Can't wait to try these SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819