what is proper form for lateral arm raises? and what kind of weights do you use?

[purenaturalstrength]

are you supposed to do them super strict with like 20lbs dumbbells or what?

are you supposed to sway your back?

etc

explain

[mazrim]

I use somewhat loose form. Pinkies slightly turned up at the end and arms in level with shoulders or just slightly above. Have gone as high as 70lbs I believe at one point for 4-8 reps..

[SilverSpoon]

You should be strict with a distinct pause at the top.

Roughly 10-15 degrees forward of in line with your torso.

There should be a slight rush of force at the bottom of the rep so adequate weight can be used (ala Mentzer).

[makaveli25]

I watched a clip of Dorian teaching it to Kai and that older guy that use to train Kai. I do it that way now. Pinkies pointed out. I don't go very heavy they kill my shoulders for some reason.

[purenaturalstrength]

I watched a clip of Dorian teaching it to Kai and that older guy that use to train Kai. I do it that way now. Pinkies pointed out. I don't go very heavy they kill my shoulders for some reason.

charles glass also says pinkies up thumbs down

not sure if it's bro science


but so you should "launch" the motion at the start so you dont have to use little bitch weights?

or use lightweight use complete control?

[SilverSpoon]

charles glass also says pinkies up thumbs down

not sure if it's bro science


but so you should "launch" the motion at the start so you dont have to use little bitch weights?

or use lightweight use complete control?

slight "umph" utilizing the stretch reflex.

I can't seem to recall what Arthur Jones called the stretch reflex, but I will remember later.

[SilverSpoon]

Duh, just remembered, the "pre stretch" is what Arthur Jones called it.

The pre stretch is a great tool that can be used in some exercises.  I like it most in movements such as the machine pullover, the lateral raise, the 45 degree hyper, and am trying to incorporate it into my squat workout.

[PJim]

Lift through the elbows, I love machines with the pads against the elbows for these.

[purenaturalstrength]

Lift through the elbows, I love machines with the pads against the elbows for these.

i dont understand

if the arm remains straight


how can there be a difference

[tommywishbone]

1) Lead with your elbows, or think about leading with your elbows.
2)  Pour out a pitcher of beer as you are coming up.
3) If you don't like the results you're seeing try a switch to seated side laterals.


Send me a postcard when you are the world champion and we'll call it even.

[Dokey111]

pinkies up thumbs down, pour out a pitcher etc., these are all from Gironda.  Buy some of his stuff and pay your respects.

[tommywishbone]

Gironda was cool. He mellowed as he got old. Good dude.

[PJim]

i dont understand

if the arm remains straight


how can there be a difference

To get the idea of the movement, try using a lateral raise machine.

[dj181]

Gironda was cool. He mellowed as he got old. Good dude.

the dude believed that HARD PROGRESSIVE WORK was the key with regards to training, and he is/was exactly right about that

[Montague]

pinkies up thumbs down, pour out a pitcher etc., these are all from Gironda.  Buy some of his stuff and pay your respects.

And, keep the db below the level of your elbow.

[wes]

Tip of the day:

Try Laterals done behind the back...........one of my many exercise improvements.

Thank me later!

[Frank Clairmonte]

My proper form is liquid form.
fucking noobs still training with weights lol.

[PJim]

Tip of the day:

Try Laterals done behind the back...........one of my many exercise improvements.

Thank me later!

If I don't use the machine, I always do that very exercise with cables reaching across from the opposite side, makes it very difficult to cheat and almost pre-stretches the delt if done one arm at a time

[Montague]

Tip of the day:

Try Laterals done behind the back...........one of my many exercise improvements.

Thank me later!

Do you do these with the cable?

[DroppingPlates]

I'm not a fan of sloppy/Branch like lifting, but for this exercise it's the best way for me to feel them deep in the delts. I perform only 2 working sets (45-55 pound DBs) after a strict warm-up (15-20 reps) with "lady DBs".

[wes]

If I don't use the machine, I always do that very exercise with cables reaching across from the opposite side, makes it very difficult to cheat and almost pre-stretches the delt if done one arm at a time

I love those.

Do you do these with the cable?

Yup,one arm at a time .

You may have to kind of push your crotch area forward to avoid having the dumbells hit your butt,but they are great,I swear by them.

no homo 

[Montague]

Yup,one arm at a time .

You may have to kind of push your crotch area forward to avoid having the dumbells hit your butt,but they are great,I swear by them.

no homo 

I've known people who love doing these. Do you also lean into the movement?
Some trainers slant their bodies in the same direction as the ascent.
I've seen the same technique applied to db's, but to me, it seems much more effective with cables since they keep tension on the lateral delt over a greater ROM.

[wes]

I've known people who love doing these. Do you also lean into the movement?
Some trainers slant their bodies in the same direction as the ascent.
I've seen the same technique applied to db's, but to me, it seems much more effective with cables since they keep tension on the lateral delt over a greater ROM.

Yeah,you kind of lean into it.......hard to explain over the web.........I switch them up with cables,but haven`t done it lately.

I actually only do regular lateral raises here and there just for variety......been doing the behind the back version so long now,that regular laterals feel kinda` foreign to me.

[WOOO]

vary your style... these days i use less weight and stay strict but i'm doing that with everything...

[SamsonD]

FWIW I've had good luck doing it like this.  I always warm up and do my pressing movement first then on to lateral raises.  I'll start with something relatively heavy(for me) like 60lbers and do them a little loose.  I like the jay cutler style where it resembles a cross between a lateral raise and a upright row.  I do five sets, decending in weight usually by ten lbs.  By the time I'm down to 30 or 20lbs it's light enough that I can do more strict movement but heavy enough because I'm so burnt by that time that I fail at around 8 reps.