Jesus christ lol. Shoulder pain is the highest occurring injury in powerlifting, so I don't know about your first claim. According to that, side delts need more attention than the remaining shoulder components. Lateral raises are important to build full shoulders, but nobody does them right (contribution by Dr. John Rusin of www.drjohnrusin.com) If you want big and healthy shoulders, there’s no getting around perfecting the dumbbell lateral raise as a staple movement. I started doing 4-5x20 lat raises 3x a week and my delts have definitely blown up. Pretty painful at times, Lat raises fucked me up. SETS AND REPS. Do 2 or 3 sets of 8 to 16 repetitions of the dumbbell front raise. I've always struggled with form with this. lateral raise everyday is it ok to do lateral raise every night? Forearm exercises don't cause much, if any, muscle damage, especially for exercises with less eccentric loading like the wrist roller or Thor's hammer (see video). If you want to stray from the classic standing lateral raise, you can switch things up by making a few tweaks. The middle deltoid isn't highly active during the big upper body compound movements. And maybe some stretching (hamstrings and glutes) during breaks in this. I do 3x10, sides, front, and back to hit all of the shoulder. If you want them to respond, you need to get a little creative and be willing to put up with a lot of discomfort. How do you know if you’re activating the rotator cuff? Edit: Just to add that a lot of people seem to have actually caused problems doing them, so just to repeat again, use a proper weight and form. Side lateral raises are the only exercise where my shoulder clicks. 6 – Don't chase weight on lateral raises. I typically say that adding weight is the best form of progressive overload, but not for lateral raises. Press question mark to learn the rest of the keyboard shortcuts. I always do them at the end of my workouts. Yup, this. Overhead Presses barely hit the lateral delts. I workout 4 times a week, so I was thinking of doing a couple of sets every time I go to the gym. My recommendation would be to work up to a higher volume over a period of weeks so that you have time to adjust. Thursday - Rest. When using the upright row, use a wide grip to target the middle delt. Doing side lateral raises everyday? Spotopress 4x4 Rpe 9. Lateral raises with dumbbells This time, Murphy listed lateral raises with dumbbells, which for me was repeating the second step. Typically it's best done with dumbbells, cables, or a machine, though we've seen some bodybuilders attempt to do one-arm barbell lateral raises, which is a more limiting version of the move. Lateral raise weight I'm fairly new to all this but currently I'm using a 10kg dumbbell for my lateral raise, which at first I struggled with but can now do quite well with it so I decided to up it to 12.5kg and I can barely lift my arms. Tricep extension 3x20 Rpe 10 I'd also recommend doing a 20 minute "boring" accessory session at home 3 or 4 times a week instead: And maybe some stretching (hamstrings and glutes) during breaks in this. For example 4 sets of 12-15 reps, 6 days a week. At best you get gigantic shoulders and life is good. In this video Dr. Shoulder pain isn't necessarily correlated with the beating the lateral delts can take. work up in weight each set. Arnold press: 5 reps Arnold cheat curls: 5 reps Tricep dumbbell skull crushers: 5 reps. High rep cable pump — 5 set superset. I typically say that adding weight is the best form of progressive overload, but not for lateral raises. If you don't experience any shoulder pain you're good to go. Here's why: First, they cause very little muscle damage. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 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