Wow, I think I’m in the minority here. I spent years and years doing all types of overhead dumbell pressing (palms forward, Arnold style, etc.), at which I got quite strong. (I didn’t do overhead presses with a straight bar because I have impingement issues which the straight bar doesn’t agree with). I noticed very little visual improvment in the delts over this period of time, and especially little (to nothing) in the way of lateral delts.
Then several months ago I had a little bicep tendon strain which caused me to have to stop doing the heavy overhead dumbell presses (long story), so I started focusing purely on good old-fashioned dumbell lateral raises. I treat them not as some puny isolation exercise, but rather I train them heavy, with GOOD form. NOT picture-perfect, anal form, but darn good, leaning forward a bit and also trying to minimize trap involvement. I can now do 5 or 6 reps with 60’s (at least on my first set, when I’m freshest).
Well, my lateral delts FINALLY began to sprout!! I haven’t done a lick of overhead pressing in many months – just heavy lateral raises – and in all my years of training I’ve NEVER had lateral delt caps like this!
Ok, lean away laterals don’t take away the "upper traps. They neutralize the supraspinatus to a degree, and change the resistance profile.
the benefit of l-laterals is you shorten the moment arm (and consequencly lessen moment force, meaning although you need more weight for similar muscular stress there is actually less joint distraction because of the length and once again consequently less shear, and strain on ligaments. The weight you are lifting is NO indicator of the amount of force on your muscle. It can be 0 with a 10 lb dumbell, or 50lbs with a 10lb dumbell.
[quote]Jinx Me wrote:
this thread is my frigging lifeline! You guys have no idea how tough I’ve found it to grow delts without activating my traps. I’ve tried a few of the suggestions, and I really like the lying side raises - I think that was the most I’ve felt my delts fire with virtually no trap activation. Amazing suggestion and I don’t know why I didn’t think of it before. Thanks again![/quote]
Hi, I’m also trying to learn some shoulder exercises that will not build my traps. Tonight I did military presses, arnold presses, lateral db raises, bent over lateral raises, and front db raises. From what someone said up above, the lateral raises might engage traps. Should I avoid those? I will also try the side lying lateral raises. I really tried focusing on keeping shoulders down while doing the lateral raises, but this one inparticular needed help from traps. I was only using 7.5 weights. Thanks!
Pick a couple of the Side Delt movements, and I’ll describe them here in xxx detail. The reason why I say post what few you are most interested in is this; jumping around to every side delt movement in the world won’t cause your delts to pop like sticking with a few and eventually reaching a good combo of reps + weight. Check out the dude who worked standing laterals untill he does them in the 50’s, for reps. Get my drift?
Let me know which few you really want to know about, and then I’ll give you some more details.
I’ve never used the lying lateral. I’ve seen it performed, by some people…They claim it’s mostly side delt w/ minor rear delt. Some say there is no rear delt at all. Since my personal xp is limited I will say to take that with a grain of salt.
[quote]sk8tgurl wrote:
Jinx Me wrote:
this thread is my frigging lifeline! You guys have no idea how tough I’ve found it to grow delts without activating my traps. I’ve tried a few of the suggestions, and I really like the lying side raises - I think that was the most I’ve felt my delts fire with virtually no trap activation. Amazing suggestion and I don’t know why I didn’t think of it before. Thanks again!
Hi, I’m also trying to learn some shoulder exercises that will not build my traps. Tonight I did military presses, arnold presses, lateral db raises, bent over lateral raises, and front db raises. From what someone said up above, the lateral raises might engage traps. Should I avoid those? I will also try the side lying lateral raises. I really tried focusing on keeping shoulders down while doing the lateral raises, but this one inparticular needed help from traps. I was only using 7.5 weights. Thanks!
[/quote]
Try the lateral raises with your arms bent at the elbow like an L - I did those yesterday and they worked well for me. Also lying side raises. Military press can be okay if weight is very light, but as soon as you feel traps firing, stop. Also the hanging side raise was mentioned - that one’s great.
Regarding upright rows. I use them but I think the trick is the not raise the bar very high - keep range of motion short, otherwise you hit traps. Keep shoulders well back and stand very straight, don’t let yourself be pulled forward.
[quote]everlast wrote:
I have seen several websites citing the lying lateral raise either as a side delt exercise or a rear delt movement. Question is which is which?
If you look carefully at the shapefit.com raise it is closer to horizontal abduction (or transverse extension, whatever you want to call it) than it is to regular abduction due to how close to the chest the dumbbell is lowered.
In the exrx.net raise the dumbbell is lowered much more close to the hip and the motion resembles abduction much more closely.