6 Reasons to Incorporate Side Lateral Raises into your Shoulder Routine
Since Natural Muscle readers have been enjoying my series on exercises that I consider “ essential ” to those looking to build and sculpt a complete physique , I decided to continue by turning my attention to the shoulders . While it is certainly necessary to employ some heavy overhead pressing movements into your deltoid program , no movement is better ( or more essential ) than side laterals when it comes to creating true “ boulder shoulders .” Here are 6 solid reasons you need to be doing this exercise on your delt-destroyingdays !
1 . LATERAL ISOLATION :
While exercises such as overhead presses and upright rows will certainly engage the side ( lateral / medial ) deltoid head , no movement “ isolates ” this area as effectively as side lateral raises . Tip – When performing side laterals with DB ’ s you should begin with the weights at your sides , rather than in front of your thighs , in order to force the medial head to become most responsible for the lift .
2 . VARIETY OF WAYS :
One of my favorite things about side laterals is the wide variety of ways they can be done ( with each version creating a unique stimulus ). This includes standing or seated ; using DB ’ s , cables or a machine ; or performing the exercise with both arms at once , or unilaterally . Tip – When it comes to performing single arm cable side laterals , try standing in front of the cable , with the handle starting from behind your back . While you may need to use less weight with this version of the movement , the intense burn will tell you just how hard you are hitting the lateral delts .
3 . SUPER FOR SUPERSETS :
Without a doubt , side laterals are an excellent exercise to incorporate into supersets , which is an awesome intensity technique for igniting shoulder growth . The movement goes especially well with WG BB upright rows for a major one-two “ growth punch ” of the medial deltoid heads .
Tip – At some workouts try “ pre-exhaust ” supersets in which some form of side lateral is followed immediately by a compound �������� �� ������� ������ ��������� �� ����� �������� ��� �������� the script ,” so that the compound movement precedes side laterals , which is known as “ post-activation ” supersets . Both types of supersets offer a unique stimulus to the muscles and central nervous system .
4 . PERFECT PEAK CONTRACTIONS :
������� ��� ������ ����� ��� �������� ������� ������� ������� �� ��� top of every repetition of side laterals , it is advisable to hold the peak contraction for at least 1-2 seconds during each rep . By doing so you will not only manifest a superior pump , but will also exhaust ���� ������ ������ ����� ����� �� �������� ������� Tip – Both machine and cable side laterals are superior to the DB version when utilizing the extended peak contraction intensity technique .
5 . NEVER TOO WIDE :
While it is true that overdoing certain exercises , such as bench presses for example , can contribute to creating and “ unbalanced ” or “ disproportionate ” looking physique , side laterals can always remaina staple . Nobody has ever built themselves “ too wide ,” and since side laterals primarily create width in the upper body , you can feel free to do some form of the movement at every shoulder workout . Tip – If your medial delts are lagging behind I suggest starting every shoulder workout with some form of side laterals to not only prioritize , but also pre-exhaust this area .
6 . HALF REPS HURT :
If you are familiar with my articles then you are well aware that I am a “ stickler ” for utilizing a full range of motion on all exercises . �������� � ���� ���������� ���� � ������� ��� �� ��������� ���� ���� growth is to occasionally grab a pair of DB ’ s about twice as heavy �� ��� �������� ������ ��� ���� ���� ���� ������� ��� ���� ���� �� the rep . Tip – To make half reps on side laterals most effective , make sure to keep constant tension on the shoulders by not allowing the DB ’ s to return all the way to your sides , which would only serve to ��������� ��� �������� ������ ������
NOVEL WAYS YOU CAN ATTACK YOUR LATERAL DELTS :
1 . Very Wide Grip BB Upright Rows : When most people perform upright rows they so with a narrow grip and bring their hands up to about mouth level , which rather effectively stimulates the mid-traps and front delts . However , if the grip is made very wide , meaning a little wider than the shoulders , and the bar is brought no higher than the level of the upper chest , this will strongly target the lateral delt heads .
2 . Leaning Single Arm DB or Cable Side Laterals : This is not so much a unique exercise as a different method of executing it that will change the resistance curve and thus stimulate somewhat different motor unit pools . The idea here is to grab a single DB or low cable with one hand , and with the other to grasp some type of sturdy support . Position your feet close to the support so that when you allow your non-working arm to straighten , you will be “ leaning away ” at � ���������� ������ ���������� � ���� ������� ���� ���� ��sition will increase the resistance at the top of the strength curve and force a deeper contraction than basic laterals .
3 . Incline DB Side Laterals : This is another unique form of side lateral that in a way is the opposite of the one right above . Again , you will be altering the resistance curve of the exercise , however , now there will be greater force needed to get the DB moving at the beginning of the movement . The result – a different stress for your CNS and the ability to exhaust even more motor unit pools . To perform this exercise set an incline bench at about 45 degrees . Grab a light DB ( yes , I said light , as in 15-20 lbs ) and lay down sideways on the bench . Keep the working arm almost completely straight and never let the DB come in contact with your body – think constant tension ! Raise the weight slowly until your arm is at a 90-degree angle to your ������ ��� ���� ���� ��� �� ���� �� ��� ��� ����� ���� when you are about two inches from contacting the side of your thigh / hip .
Note : An awesome superset that will totally trash your side delts is exercise # 3 to failure , followed immediately by exercise # 2 to failure ( about 10 reps on each ).
www . NaturalMuscle . net 23