Author Topic: side latterals (Read 4498 times)

Other than a machine for side delts (that will still recruit all those mentioned) to minimize using DB's I will use a 90 degree bench seated, FACING THE BACK REST with my forehead resting on the back rest, then do the laterals with a slight bend in my elbows.

benchthis · « **Reply #13 on:** February 15, 2009, 08:57:05 PM »

Quote from: HTexan on February 15, 2009, 08:55:24 PM

why? back is too big?

un porpotionate to my shoulders yes

benchthis · « **Reply #14 on:** February 15, 2009, 08:57:49 PM »

Quote from: The Coach on February 15, 2009, 08:55:45 PM

Other than a machine for side delts (that will still recruit all those mentioned) to minimize using DB's I will use a 90 degree bench seated, FACING THE BACK REST with my forehead resting on the back rest, then do the laterals with a slight bend in my elbows.

thank you coach a gentlemen and a scholar

D_1000 · « **Reply #15 on:** February 15, 2009, 09:47:00 PM »

Quote from: benchthis on February 15, 2009, 08:44:46 PM

whether wrist should be higher than the elbow vice versa

No.

To hit your side head as much as possible, elbow must lead, your wrist must be lower than your elbow. If your wrist is above your elbow, the weight gets transferred to the front.

kh300 · « **Reply #16 on:** February 15, 2009, 09:50:36 PM »

Quote from: D_1000 on February 15, 2009, 09:47:00 PM

No.

To hit your side head as much as possible, elbow must lead, your wrist must be lower than your elbow. If your wrist is above your elbow, the weight gets transferred to the front.

and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..

D_1000 · « **Reply #17 on:** February 15, 2009, 09:51:45 PM »

Quote from: kh300 on February 15, 2009, 09:50:36 PM

and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..

Exactly.

Sam · « **Reply #18 on:** February 16, 2009, 03:40:01 AM »

Quote from: kh300 on February 15, 2009, 09:50:36 PM

and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..

lol - spot on advice. When it comes to side laterals form is paramount.

How many guys you see with the 20/25Kgs giving it the ole lateral swing

kyomu · « **Reply #19 on:** February 16, 2009, 04:04:26 AM »

Side latteral with dumbells is my worst exercise. Cable is still ok.

bodybuilder1234 · « **Reply #20 on:** February 16, 2009, 04:06:21 AM »

I like cable side laterals as a finisher, good isolation exercise

johnnytosh · « **Reply #21 on:** February 16, 2009, 04:19:16 AM »

Quote from: benchthis on February 15, 2009, 08:12:23 PM

whats the best way to do them.. i want to avoid recruiting traps and back.. whats the best position and technique for this

Use cables, in order to have tension immedialtely at the beginining of the range of motion-the bottom.
Try to keep the elbow sbove the wrist, or at worts, keep the elbow height equal to the wrist.

If you don't like that, then do them seated, with the elbows higher than the wrist.
Look how Cutler does the, with cable, and his are probably the best in the sport.

calfzilla · « **Reply #22 on:** February 16, 2009, 10:52:45 AM »

Use lighter weight. About 90% of all people use too much weight. You will feel like a pussy but even the pros aren't strong enough to do sides with heavy weight. So check leave your ego at the military press and and finesse.

pumpster · « **Reply #23 on:** February 16, 2009, 10:57:53 AM »

Any free weight exercise that involves an arcing ROM is flawed and can be made better. Just as with free weight curls, you're not getting more by doing them strict with DBs while sitting, because of the biomechanics. The beginning ROM hardly works anything. Then right after that you have a sticking point that actually forces you to stop working before the delts are completely fatigued thru the remaining ROM. You can make it less strict for sitting laterals by lowering the DBs below the bench and then cheating a little to get them started, while you lean back. Or stand with the DBs in front of you, cheat very slightly just to get them moving then let the shoulders take over while bringing them backwards slightly, up to your sides. Does not hurt the back at all if you're doing this right as you're cheating while standing straight up. As the DBs come up lean back slightly. Doing it all in strict form will not work the shoulders as thoroughly, especially at the end of a set when you can take it further by doing it this way.

To do them in strict form use cables, not DBs. Even harder on the shoulders though, have to ensure good warmup and don't make it the first shoulder exercise of the day.

Bent-arm laterals are the best exercise for side delts along with partial ROM militaries.

thewickedtruth · « **Reply #24 on:** February 16, 2009, 11:06:28 AM »

say BT i've been doing laterals out to 45* with a sled dragging it behind me.. i get zero trap and lat involvement from what I can FEEL and they're blowing my delts the hell up! i'm going to try and get a video of it and post it here in the training board to give people and idea as to what i'm doing.. i think there's a video of dave tate doing them on a westside benching video. I'll see if ican find the link. Either way.. awesome rehab and sick shoulder burn without the swing of db's etc.