Im looking to add some more width to my shoulders and though ive always been a big fan of DB shoulder press, i feel like i really work my anterior delts and triceps with them but have a hard time hitting the medial delts. Which do you guys prefer for hitting the middle delts, DB lateral raises or upright rows? Should i try to work both in or would i be better off just focusing more on one of the two, and lastly, if i do upright rows do you reccomend DB or BB?
cable behind the back lateral raises
Im really looking to do side laterals with DBs instead of cables because ive injured my shoulders in the past a couple times doing em with cables. For whatever reason ive never had that problem with DBs. Appreciate the suggestion though.
one of the best lateral delt exercises is this: Take a bench at about a 45 degree angle, sit in it sideways, and then do dumbell laterals. Very difficult exercise. Start with like 10lb dumbells.
On the subject of lateral raises, anyone ever try lifting them with their pinkies slightly leading the way?
Are you managing your injury? With DB’s part of your rotator cuff (namely supraspinatus) is not ‘strained’ (for lack of better term) at the beginning of a movement. With a cable it will do so, so you’ll need to start at a lighter weight with cables. Also make sure your not slouching.
Consider some RC strengthening irregardless.
I do fairly strict side laterals while concentrating on continuous tension for 12-15 reps followed by DB upright rows that are done by pulling OUT as well as up for 8-12 reps.
Uprights always bothered my wrists a bit, and I always felt in more in my traps than my delts. While I have done mostly very strict TUT laterals (often seated) over the years, I do occasionally do heavier leaning-away laterals so I can go for the extra weight, and then really fight through the negative portion. Christian Thibs also suggested sitting sideways on a bench, with the 'bells resting on either side of you, and doing lateral from a dead stop (very intense, lemme tell ya! -lol)
S
Upright rows shoulr NOT be a part of anyones’ exercise routine.
They are a compound movement that stresses the shoulders and wrists far more than they might benefit certain shoulder muscles.
In fact, we clinicians use the same end position (shoulder internally rotated, flexed and abducted) to test for shoulder impingment. Do you really think it’s a good idea to mercillessly add weight to this position and rep out?
DB side laterals, facing into an incline bench will remove any tendancy to cheat.
BBB
Both…DB upright rows work great for people with shoulder issues and you can focus more on the medial delts by arc you pull the DBs. And then following with some sets of DB laterals can’t hurt to really hone in on the medial delts.
v/r
Gremlin
[quote]PB Andy wrote:
On the subject of lateral raises, anyone ever try lifting them with their pinkies slightly leading the way?[/quote]
yes, I think side laterals would be the best choice.
upright rows are more of a trap exercise for me personally.
For me the following shoulder workout has been working
lateral raises sets of 12-15
90 degree db shoulder press sets of 6-12
bent over laterals sets of 15
cable laterals sets of 15
face pulls sets of 20
I love doing Single arm lateral raises way more than both at the same time.
[quote]earthquake wrote:
Are you managing your injury? With DB’s part of your rotator cuff (namely supraspinatus) is not ‘strained’ (for lack of better term) at the beginning of a movement. With a cable it will do so, so you’ll need to start at a lighter weight with cables. Also make sure your not slouching.
Consider some RC strengthening irregardless.[/quote]
Yeah i have managed my injuries, my shoulders feel great now and havent given me any problems in a long time but i havent been doing any cable stuff for my shoulders.
And i appreciate all the advice so far, i was kinda leaning towards the side laterals cause ive always felt that upright rows might just work my traps too, which are currently too big for my shoulders. It seems the general consensus is side laterals in some form or another.
[quote]PB Andy wrote:
On the subject of lateral raises, anyone ever try lifting them with their pinkies slightly leading the way?[/quote]
This is the only way to do them if targeting the medial delt head is the goal. The humerus needs to be pronated to prevent the anterior delt head from doing the most of the work.
[quote]bushidobadboy2 wrote:
Upright rows shoulr NOT be a part of anyones’ exercise routine.
They are a compound movement that stresses the shoulders and wrists far more than they might benefit certain shoulder muscles.
In fact, we clinicians use the same end position (shoulder internally rotated, flexed and abducted) to test for shoulder impingment. Do you really think it’s a good idea to mercillessly add weight to this position and rep out?
DB side laterals, facing into an incline bench will remove any tendancy to cheat.
BBB[/quote]
Forget your log in?
[quote]BONEZ217 wrote:
cable behind the back lateral raises[/quote]
I agree with this, there was also an article recently posted on here that supports this exercise as the most stimulating for the muscle group you mentioned.
How’d you hurt yourself with cables? I think they are easier on the shoulders than DBs. Also, if you experiencing shoulder pain I would avoid upright rows entirely, because they will eventually lead to shoulder impingement.
Face pulls would also be a great addition, both for definition and overall shoulder health.
Here’s the link:
I highly recommend DB side raises performed the way I talked about in the Alpha thread about shoulders. Look it up, it should be on or near the last page of the thread.
Using a close grip on an EZ-bar with a slight forward lean, I can perform upright rows pain-free.
Something to consider, I suppose.
[quote]mr popular wrote:
I highly recommend DB side raises performed the way I talked about in the Alpha thread about shoulders. Look it up, it should be on or near the last page of the thread.[/quote]
Mr Pop- Are you talking about this Cutler video you posted in the Shoulders Roundtable thread? (Start at 6:22)
To my eye, these lat raises look almost like an upright row with the db’s but not with the ROM restriction of the bar (his hands are wider at top than at bottom and a little further to the side).