Re: Lateral delts

Tom Anderson wrote:
On Thu, 26 Jul 2007, Richard (the original) wrote:

Curt wrote:
Tom Anderson wrote:
Pete wrote:

Have you tried a partial ROM with the laterals? Something like 60 degrees instead of 90? Or even as little as 45 will do the job.

No, i haven't tried it; i bring the weights up to eye-level, so it's maybe 100, 110 degrees.

Saaaaay, I'm just curious if your arm is straight. Is it 100, 110 degrees if your arm is bent at 45 degrees? I mean if your arms is straight then yes, but if your arm is bent slightly, well, your hand and the dumbbell therein could be at 110 degrees while your deltoid is "lagging behind" at 90 degrees?

The arm's straight. Well, some bend creeps in on the last couple of reps. If it was bent, you'd surely have to measure the angle at the shoulder, not from body to hand, as you imply.

What discomfort there is is towards the top of the lift,
so i'll give partials a go - cheers for the idea.

Maybe you'll visit Kentucky some day. Where's my thank you?

Never mind.

And not once did you mention the fine truths contained in "The 7 Minute Rotator Cuff Solution".

You do realize that in a few years these same fine folks who only learn by doing and re-doing until injured will be posting questions about their shoulder pain brought on by incorrect shoulder exercise, e.g., anything above shoulder level?

Hey, that's me!

I watch them in the gym, slinging the weight up without a clue to form or ROM limitations of the affected joints and think "no wonder my insurance premiums are continuing to climb".

NHS, have to love it!

No NHS here, just Curt talkin' smack about a book so much I bought it, tried and wished I'd had when I was OD'g on flat bench and jacking up my shoulders.


I tried playing with the angle of the grip, and it didn't improve the feeling - in fact, turning the little finger side of the hand up made it worse, if anything. Partials were more comfortable, though. However, i think i'm going to abandon my foray into side raises and go back to good old-fashioned no-higher-than-the-nipple upright rows.

tom


Side raises should (according to the book) never go above shoulder level and in fact between 45 deg and shoulder should be treated with respect because of possible impingement, especially with different hand positions. BTW, the only position recommended for this exercise (side lateral raise) is with the bar of the dumbbell parallel with the ground, palms down. I started at 7.5# for 10 reps, 2 sets back in Aug 2006 and thought of nothing but form and strict motion control. The book also recommends (and confirmed by therapists I've talked with) never to go above 20#, which is where I've stopped (see the aforementioned weight slingers with crappy form and too much ego)...just a slow, strict motion, straight arm.

The other two rotator cuff exercises that have helped are anterior raises, again I use dumbbells @ 22.5# each and never go above shoulder level and also again, parallel with palms flat and no slinging. #2 is the 'lying fly'. Lay on a bench sideways (it helps to face a mirror) and let your top arm flop across your chest to hang down towards the floor. Now take a dumbbell (not to exceed 20#) and lift it up so your arm is parallel to the floor or slightly above. Lower slowly and repeat. Palms down, bar parallel and don't move your body to 'cheat' the weight up. If you have to do that then drop the poundage. I recommend starting out lighter because this exercise witll smack your teres minor along with the delts but after 3-4 months you'll have serious jock shoulders.

Oh, upright rows are a definite no-no and I've found that superior hypertrophy is achieved using these three exercises in place of upright rows and mil press. Book also recommends (along with roughly half the folks here) to avoid flat bench and do (if you must- remember this is a therapy book, not a muscle mag) incline bench.

Rich
.

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