[quote]mertdawg wrote:
Cephalic_Carnage wrote:
mertdawg wrote:
I don’t do laterals. They are bad for my particular shoulder structure.
I do barbell and dumbell presses half way up only.
I do 1-arm dumbell leaning presses all the way up.
I will do 1 arm upright rows (only 1 arm)
And rear delt raises.
i bench 355, deadlift 435. I can not lateral 30 pounds strictly.
Also I wonder, when you do a lateral raise, do the arms rotate over forward or backward? Arnold talked about pouring (rotating forward) but a lot of people tilt the scapula back and rotate backward.
What exactly is the issue with your shoulder structure, and what kind of form/technique do you use for laterals…
I think I get bicep tendonitis when my humerus hits parallel when lifting straight up. If I lean to the side I can do it. Its either the bicep or its something in the rotator cuff catching on the acromium. I also get it from incline and wow I can’t do dumbell chest flyes at all (so I think its the bicep). At the bottom of an incline chest flye, my shoulder feels like its dislocating. Now if I come back with the hands kind of like a Cuban raise, its actually helps my shoulder pain. Dips are fine. If I take the laterals heavier and only raise about 2/3 of the way that is fine too. Also cable laterals seem to work better. I do those rear delt raises with a plate, and sometimes chain 2 plates together. Are your shoulder blades supposed to flex and tilt back for lateral?
What I mean is do you keep loose shoulder blades or keep them tight throughout the movement?
[/quote] Neither. I retract them as I raise the weight.
The only kind of DB laterals I do are kind of a DB upright row/lateral cross-over.
Regular laterals with almost straight arms and straight to the side just never did shit for me…
So I start with knees bent a bit, upper body bent-forward somewhat (not so much that it becomes a mostly-rear-delt exercise, of course) at the hip joints, arched low-back to some degree and the bells in front of me. I pull my elbows up and keep the bells fairly close to the body (compared to regular laterals) while retracting my scapulae… At the top the scapulae are fully retracted (I don’t hold the top position though, that would be awkward as hell) and the elbows are at shoulder height with a 90 degree bend, hands in front of me and roughly at elbow/shoulder height or a bit lower.
I reverse all that when going back down.
Hard to describe…
Learn proper PL setup for pressing exercises and make sure you focus on retracting your scapulae while doing rows and other back work (on rack pulls or deads, you retract them AFTER lockout, not during the exercise! Weight is just too much to safely do that… And I wouldn’t do it on 1-3RM sets at all). On rows, the scap retraction is basically half the exercise.
