I get tennis elbow by the second set in my left arm rather bad at the top of the rep. Even if I got lower weight it just wrecks me and I don't want to cause long term damage.
As a result, my side deltoid is dog shit tier as I either avoid doing this exercise or I don't get much intensity.
What can I do as a replacement to avoid the pressure the weight puts on my elbow at the top of the rep? I tried using the cables and it wasn't much better.
Any suggestion/advice is appreciated Thanks
Just do one (1) set to absolute failure bro
I get noticeable pain by probably 6 reps in first set. By the second I just nope out like a b***h from the pain
I do seated OHP and NEVER have pain from that which honestly is weird. Lateral Raises are the only exercise that inflame it
>do seated OHP and NEVER have pain
don't worries then, just keep doing ohp and incline bench for shoulder gains and give some rest to your extensor muscles for a month or two
>Lateral Raises
if you're not already, try bending your elbows a bit, maybe 5-20 degrees. That might feel a bit better on your shoulders.
else try other shoulder exercises and give dumbbell laterals a rest for a few months. Try cables, lateral machines if your gym has them, given then don't make your pain worse.
else, stick to compound shoulder exercises. generally compounds spread the load across multiple joints, and there is more 'play in your form' so to speak so can sometimes be more forgiving on your joints. Obviously being able to do isolation in conjunction with compounds is the most optima for growth, but if you can't without making your elbow worse then that would be counter productive.
also try upright rows, they're not snap city despite what clickbate memeshit athlean-x says, and for me give the best side delt pumps, even moreso then isolation. That being said there is some truth to the fearmongering about the exercise, it can bother your joints if you don't find your right grip and form (which obviously differs between people depending on how they're built.)
>shoulders
elbow i meant
>also try upright rows
I'll try these too but Klokov Press definitely looks like something I'd enjoy adding into my routine
>Start light though. It's likely you don't have the accessory muscles built for it yet since it's such a nuanced lift. My OHP is 175 and I klokov at 95 max right now.
Okay definitely noted
OHP hurts too?
I prefer machine laterals for this reason.
I assume you are talking about pic rel, which my gym as but it still puts tension on it and cause pain.
I tried this and it felt awkward although this is probably the best bet
>just keep doing ohp and incline bench for shoulder gains
Okay however I really want to isolate my lat delt to get a more rounded look but raises are basically out of the question. The tennis elbow is from an old injury on a job I used to work and the lateral raise is the only thing that seems to inflame it. If I don't do them I have no issues
I thought about taking some velcro ankle weights I have and wrapping them around my bicep and tried to do those with my elbows bent basically as the weight wouldn't be resting on my elbow but not sure how well that will work
I gotta do something!
no this machine. Puts all the weight on your arms and you don't hold it up with your hands at all.
This would probably work well I don't think my gym has it unless I over looked it.
>that would work but you should wrap them on your forearm
Yeah that makes more sense than bicep kek
>It feels weird at first to get the motion down right. I pretend like I'm a marionette, having strings anchored at my elbows being pulled upwards.
I will try these and work on the form and feeling if the machine posted is not available. I do more free weights and haven't inspected all the machines at my gym which was probably a fail on my part
>Klokov press
I'll check this out
Appreciate all the responses so far from everyone. Incredibly helpful
>I thought about taking some velcro ankle weights
that would work but you should wrap them on your forearm
Bend your elbows?
Like another anon said, bent elbows are honestly goated. It feels weird at first to get the motion down right. I pretend like I'm a marionette, having strings anchored at my elbows being pulled upwards.
alternatively: EGYPTIAN LATERAL CABLE RAISES. This exercise is so fricking goated, pls look it up and give it a try
Klokov press. Super safe on the rotator cuff and great for side delts.
>Klokov press
I just looked this up and definitely excited to try it tomm
Start light though. It's likely you don't have the accessory muscles built for it yet since it's such a nuanced lift. My OHP is 175 and I klokov at 95 max right now.
pic related, alternatively learn to hold the dbs properly