Lateral Deltoid Exercises There really are only two main side deltoid exercises (movements) you’ll need to include in your routine: (1) lateral raises (isolation shoulder exercise), and (2) upright rows (compoud shoulder exercise). Add the upright row, using a twice-than shoulder-width grip, into your workouts somewhere in between shoulder presses and raises. Author Topic: Upright rows Vs Side laterals (Read 7183 times) Bobby. Go light (35-40 lbs or so) for 10-12 rep sets and I think you'll find they don't mess with your shoulders as much. One Arm Lateral Raise. On the subject of lateral raises, anyone ever try lifting them with their pinkies slightly leading the way? IMO lateral raises, done correctly, are superior to upright rows. Doing the upright row with a wider-than-shoulder-width grip is the best option to target the deltoids and the traps. This is a simple exercise, but many people completely butcher it. Lateral raise question. Analysis identified significant between-group differences in the combined presence of a positive painful arc and Hawkins-Kennedy (p < 0.001) test. Download This Workout. Now, this is a variation to the side lateral raise but it’s also a safer alternative to the upright row since there’s not as much internal shoulder rotation. One Hand Pushup. The lateral raise is an isolation, with most of the emphasis on the lateral deltoids. DB Lateral Raise vs Upright Row. Lying Lateral Raise vs Upright Row. if done with a … Well, the upright row is a compound exercise that does hit the anterior and lateral heads ( traps more-so primarily ). Still doing the lateral raise though. It may also feel more shoulder-friendly for people who can't handle the close-grip version. Barbell and dumbbell presses, lateral raises, front raises, rear delt raises… The one exercise you can’t see very often, at least when it comes to shoulder training, is barbell upright rows. The bodyweight of women entering dumbbell lateral raise lifts on Strength Level is on average less heavy than those entering dumbbell upright row lifts. To promote variety, do a different version each time. The internally rotated moment of the shoulders is a problem with the upright row, so avoid that same internally rotated position with lateral raise as well. Learn about the lateral raise versus the upright row with help from an experienced fitness professional in this free video clip.. 1P2 Rep Tempo. Dumbbell Lateral Raise; Bent Over Reverse Dumbbell Flye; Plate Front Raise; Seated Dumbbell Lateral; Reverse Pec Dec; Traps Exercises – All. I hate the lying lateral raise slightly less than I hate the standing lateral raise. While you may assume a barbell or dumbbell upright row might be preferable — free weights get all the love — using the Smith machine in this case helps reduce unwanted stress on the back and shoulder joints because the bar is … If lateral raises are fucking up your shoulders, you might be going too heavy on 'em. Slightly externally rotate your shoulders and maintain this position throughout the get the most out of this variation with minimal joint stress. High Pull vs Upright Row. And when doing it with say, 7.5 kg for 20 controlled reps, I really feel the burn. Upright Rows for Bigger Delts. I like it. Barbell Shrugs; Dumbbell Shrugs; Upright Rows; Smith Machine Upright Row; Behind The Back Barbell Shrug; Triceps Exercises – Compound. A significant association existed between clinical characteristics of SIS (p ≤ 0.004) and both lateral deltoid raises and upright rows above 90°. Some of the benefits of the lateral raise are: Some of the cons of the lateral raise are: Here are some frequently asked questions that lifters have asked me over the years when comparing the upright row vs the lateral raise: When done with reasonable weights, appropriate intensities, and while managing fatigue, no exercise will inherently wreck your shoulders — or any joint for that matter. Expert: Paul-Joseph Johnston. How to do Dumbbell Upright Row: Step 1: Stand upright with your feet shoulder width apart. It kicks in from moving weights out to the side, so use upright rows or lateral raises. Barbell Shrug vs. Upright Rowing. Shoulder Press vs. Upright Row. Part of the series: Muscle Strengthening Exercises. However, an upright row … Go wide on the upright row. Whether you’re doing a barbell shrug or an upright row, your trapezius -- the triangle-shaped muscle that stretches from the bottom of your skull and extends to the middle of your back and to each shoulder -- will get a workout. Looking to include one of these into my routine; I've always found I felt upright rows a lot more, not to mention moving more weight, but lateral raises really hit my delts pretty hard (although I'm partial to compound lifts over accessory). On many upper-body exercises, using one arm … While the upright row’s name provides no direct clue, it’s actually another form of shoulder exercise, although it targets a different area of the shoulder than the press. Here's the problems with upright rows: 1. they hurt many people shoulders - even if done with a wide grip 2. only get a partial range of motion (esp. Lateral Raise Mistakes. This is your starting position. As there are 5 different types of shoulder exercise for both Push and Pull day, it may be … Lateral Raise vs. Upright Row. Adonis Effect Interview with John Barban and Brad Pilon ... One Arm Cable Lateral Raise. Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. The bodyweight of women entering dumbbell upright row lifts on Strength Level is on average heavier than those entering dumbbell lateral raise lifts. That some exercises don’t make the muscle ‘big’ , … Lateral raises are a great exercise to isolate the lateral deltoids. Short movements,will make the muscle burn like hell. I'd strongly disagree with that article. One Arm Dumbbell Row. The lateral raise and the upright row are two different exercises that both have their fair share of benefits. When using the upright row, use a wide grip to target the middle delt. Also the lying side raise is an excellent exercise. Seated Bent-Over Lateral Raise VS Upright Row. Post by frogbyte » Tue May 12, 2009 5:56 pm After lots of ideas leading changes to my routine (thanks all) one of the only exercises I do at this point that I don't really like is the lateral raise. The easiest superset is to take an isolation move (a side or rear lateral raise) and superset it with a compound move (an upright row or face pull of some kind). By Jones1987 in forum Exercises Replies: 5 Last Post: 02-13-2010, 06:46 PM. The middle deltoid isn't highly active during the big upper body compound movements. Likewise for upright rows and lateral raises; sub in Smith machine or dumbbell upright row, cable lateral raise or dumbbell bent-over lateral raise as you wish. Here's how to do them. For the upper traps , one great alternative is the barbell shrug, which I show how to properly perform here . Based on its name, there’s no doubt about which part of the body a shoulder press targets. Ab Wheel Roll Outs. The average dumbbell lateral raise entered by women on Strength Level is less heavy than the average dumbbell upright row. Lateral Raises (Dumbbell) Front Raises (Dumbbell) Rear Deltoid Fly (Stack & Pin Machine or Dumbbell) Face Pulls (Cable with Rope) Upright Row; Rotating Your Pull/Push Workouts. upright rows are more of a trap exercise for me personally. Bent-Over Dumbbell Lateral Raise . How to: Upright Row Primary Muscles Used:Shoulders, Lateral Deltoid Exercise Families:Shoulder Abduction Equipment:Kettlebell Trainer:Chontel Duncan Hold a kettlebell with both hands in an overhand grip (palms facing down) and plant both feet on the floor slightly further than shoulder-width apart. Love it. Its main three functions are horizontal abduction (think rear lateral raises), external rotation of the upper arm ans well as extension of the upper arm. With arms extended, hold the kettlebell directly in front of your body. The Background. On some exercises, such as the bent-over lateral raise, bent-over row, upright row, front raise and biceps curl, I’m much stronger when I do them with one arm than when I use both arms. Toggle ... spend more time developing your posterior or rear delts with exercises like the Bent-Over Lateral Raise. While not as popular as the closer-grip version, the wide-grip upright row places heavy emphasis on the middle delts because your upper arms move directly out to your sides in the same plane as lateral raises. By mrrockstar in forum Muscle Building Replies: 8 Last Post: 08-24-2009, 02:38 PM. Filmmaker: Rafael Rodriguez. Adding Muscle Mass Will Accelerate Fat Loss. The average dumbbell upright row entered by women on Strength Level is heavier than the average dumbbell lateral raise. For me the following shoulder workout has been working. Two of the main exercises you should be doing are the lateral and forward raise. Periodization: Just like with most bodyparts, your first mesocycle should be moderate weights and reps. Raise your hands. These alternatives should ideally hit the same muscle groups as the upright row does – mainly the upper traps and lateral deltoid. Wide-Grip Upright Row. Want to build the strong shoulders of Superman and Wonder Woman? The posterior deltoid actually acts more like a back muscle. The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. Keep in mind that your muscles respond to tension rather than any one specific amount of weight on the bar, and performing your upright rows using lighter weight and stricter technique can actually help you increase lateral delt stimulation while putting less stress on your shoulder joints. One Arm Rear Delt Raise. One Arm Dumbbell Row Variations. [/quote] yes, I think side laterals would be the best choice. 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