Isolating delts from traps

[StuartR]

whenever i do side laterals, i feel it more in my traps than delts. what can i do about this? it seems to be this way whether slow and controlled or fast and heavy.

[pugalist666]

training board  , now

[Julio Ceasar]

...I recommend u to get a pencil and paper do write down the following advices u will get in this thread.

[StuartR]

training board  , now

should i repost it or will it be moved

[Mr. Magoo]

epic taking things too seriously

[The True Adonis]

Try them hanging upside down from a pullup bar or you can try jumping up in the air when you reach the top of the movement.

[ChristopherA]

whenever i do side laterals, i feel it more in my traps than delts. what can i do about this? it seems to be this way whether slow and controlled or fast and heavy.

You try doing them seated? Make sure you lead with  your elbows too not your hands, like dumping a pitcher of water out.

[The True Adonis]

You try doing them seated? Make sure you lead with  your elbows too not your hands, like dumping a pitcher of water out.

How in the blazes do you dump a pitcher of water out with your elbows?  I use my hand to turn the pitcher to water the plants.

[kyomu]

whenever i do side laterals, i feel it more in my traps than delts. what can i do about this? it seems to be this way whether slow and controlled or fast and heavy.

Trust me I am overcoming my weak delts.

The answer is mixing.

One day you do super isolate exercise like one arm cable lateral(very strict form) with very light weight and perform 15-20reps.
The other day, you use super heavy and do it like highclean and do it with triple descending.So total 30 reps.
The high reps is the key.

[Parker]

How in the blazes do you dump a pitcher of water out with your elbows?  I use my hand to turn the pitcher to water the plants.

What he means is elbows higher than hands, or that the elbow is leading instead of the hand.

[nolotil]

whenever i do side laterals, i feel it more in my traps than delts. what can i do about this? it seems to be this way whether slow and controlled or fast and heavy.

yes ,, this happens to many people, you can try lean little forward but dont turn it into front or rear raise ,,.raise to side but lean just little forward also dont raise dumbbell too high,

 dont bend arm too much but not tltally straiight to protect elbows,, also dont do movement too slow but at same time dont just drop dumbbells from the top

[wes]

You have to learn to initiate the movement with delt strength alone.

Learn to "pull" with the side deltoid...mind/muscle connection.

Go light and do high reps until you get it down pat.

Also,try one-arm cable laterals.

You will always activate the traps somewhat but it can be lessened by my tips above.

HTH.

[StuartR]

thanks for the tips
ill cut the weight in half and try to feel it next time
in the mean time thank god for military press

[tbombz]

Lightening the weight and doing high reps is not going to build any size. you may benefit from goign light at first just to get a feel of how to get a strong delt contraction without using your traps too much... but once youve got that down then you need to use heavy weights or else your just wasting your time.


try doing military press or behind the neck presses first. that will really exaust your side heads and when you go to do laterals theres no way you wont be hitting them. dont worry about whether or not your traps are helping, they are always going to help, just focus 100% on contracting your side delts as hard as possible. your muscles only push as hard as your brain tells them to so PUSH and focus

[Palpatine Q]

You have to learn to initiate the movement with delt strength alone.

Learn to "pull" with the side deltoid...mind/muscle connection.

Go light and do high reps until you get it down pat.

Also,try one-arm cable laterals.

You will always activate the traps somewhat but it can be lessened by my tips above.

HTH.

Solid advice...you'll never truly isolate them, but you can activate more with practice.

It will all be in my book  "Nasser's Father"

[flexingtonsteele]

bro, its like anything else, the more u do it the better you'll get at it......

like wes said, just focus on contracting the delts and really working that mind to muscle connection ( which sometimes will take years to build )

also, dont try to use too much weight, thats a mistake a lot of guys make, and with side laterals u dont need much weight at all, u want the side delts doin all the work and thats a relatively small muscle, once the weight goes up, your going to start bringing in other muscles to assist u w/the lift, which is what u dont want.

[pugalist666]

houw bout this , laterals are gay , never do them , shoulder press, upright row, shrugs , hit the showers .

[no one]

How in the blazes do you dump a pitcher of water out with your elbows?  I use my hand to turn the pitcher to water the plants.

fag.

[dyslexic]

site injections into the lateral head exercise

[Mars]

it helps when you push your chest forward. i had the same problem, my traps were growing like crazy from the "side laterals"

[nycbull]

I have someone that waters the plants for me.

[affeman]

[Dreadlifter]

Wes hit teh nail on the head.

I'd also experiment with coming to a dead stop at the bottom of the movement versus doing your reps as a more continuous motion.

[_bruce_]

A new star is born... 

Behind the neck presses - as mentioned by bombz + try to keep your shoulders back... do not let them slump forward...

[Tre]

You have to learn to initiate the movement with delt strength alone.

Learn to "pull" with the side deltoid...mind/muscle connection.

Go light and do high reps until you get it down pat.

Also,try one-arm cable laterals.

You will always activate the traps somewhat but it can be lessened by my tips above.

HTH.

This.