Lateral raises

I'm done with these. My shoulders fricking hurt all the time and I probably tried EVERY SINGLE VARIATION. I give up with this moronic lift, will probably have to pay a small fortune for surgery in a few years and all to get slightly bigger shoulders. Its not worth it

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  1. 1 year ago
    Anonymous

    do Lu raises instead

    • 1 year ago
      why are you black?

      only mexicans and chinese do that shit

  2. 1 year ago
    Anonymous

    what's the alt lift?

    • 1 year ago
      Anonymous

      There are no alternatives that give you the same amount of side delt stimulus

  3. 1 year ago
    Anonymous

    Use a machine instead. I won't use the dumbells either. I always frick my shoulders up.

    • 1 year ago
      Anonymous

      What machine? I'm interested since I don't wanna tear my rotator cuff off. I already feel like I'm trending towards one.

      • 1 year ago
        Anonymous

        Sorry for the late reply.

        The Nautilus Double Shoulder. This is the ONLY shoulder machine that's comfortable for me. I don't use the overhead press part, because it'd top far back behind the shoulders. But, the lateral raise part is amazing.

      • 1 year ago
        Anonymous

        https://i.imgur.com/mOwU1oC.jpg

        Sorry for the late reply.

        The Nautilus Double Shoulder. This is the ONLY shoulder machine that's comfortable for me. I don't use the overhead press part, because it'd top far back behind the shoulders. But, the lateral raise part is amazing.

        Here's a video; https://youtu.be/xTelJQfEi0c

        • 1 year ago
          Anonymous

          Neat. Don't think mine has anything like this but I'll take a look I guess

  4. 1 year ago
    Anonymous

    >do them in the scapular plane, NOT the frontal plane. i.e. arms slightly angled forward from the sides, not at the sides. You can look up an image of the scapular plane to get a sense
    >extend your arms in the direction they are pointing at any given time. i.e. when they are pointed downward, reeeach for the floor in a way that depresses your scaps. When then are at the top of the movement, be reeeeaching for the walls of the room in shoulder protraction. don't shrug
    >get a bench and set it to a high angle. lean your chest into it to support your body during the lift
    >take shoulder warmups, mobility, and stability drills very seriously. I cannot even understand people who just jump into straining lifts without any real warmup or overall focus on stability exercises

    Thank me later

    • 1 year ago
      Anonymous

      https://i.imgur.com/bNlWkif.jpg

      I'm done with these. My shoulders fricking hurt all the time and I probably tried EVERY SINGLE VARIATION. I give up with this moronic lift, will probably have to pay a small fortune for surgery in a few years and all to get slightly bigger shoulders. Its not worth it

      also, most importantly: go light. This is a concentration exercise, not an ego lift. I have very round developed shoulders and I only use 10-15lb dumbbells

    • 1 year ago
      Anonymous

      [...]

      also, most importantly: go light. This is a concentration exercise, not an ego lift. I have very round developed shoulders and I only use 10-15lb dumbbells

      There's also a good reason why the serratus anterior is highlighted in OP picrel. It crosses under the armpit to the inside of the scapula, pulling the scapula tight against the ribcage. Because the scapula essentially form the shoulder joints and are the points where the humerus attaches to the core, the serratus is super important in shoulder stability and health. It holds the shoulder in a strong, stable position, and lots of lifters risk having weak serratus muscles because of the dogma to "lock your scaps back and down" which prevents serratus activation. Part of my warmup and strength routines is to isolate and train the muscles that attach to and support the scapula

      >for the serratus anterior: protraction pushups
      >for the levators and upper traps: pike protraction pushups
      >for the rhomboids, lower traps, and retraction muscles: scap rows
      >for the lats and teres major: scap pullups or active hangs

      Take this shit seriously and your shoulders will feel much more bulletproof in tough exercises like lateral raises and dips

      • 1 year ago
        Anonymous

        This is too complicated
        Post pictures of those pushup variations

        • 1 year ago
          Anonymous

          You don't have to understand the anatomy, you just have to know and do the exercises.

          Look them up:
          scap pushups
          scap pullups
          scap rows
          pike protraction pushups

          move your scaps as much as possible before you lift

          • 1 year ago
            Anonymous

            Thank you, anon.

    • 1 year ago
      Anonymous

      incredibly based post, ever since I started doing this lat raises are my favourite lift
      >no more shoulder pain
      >out of this world shoulder gains
      >high reps low eight just makes you feel amazing
      I don't even use the bench anymore, once you unlock the feeling you can do standing lat raises safely

  5. 1 year ago
    Anonymous

    Love these frickers, hit them every pull day. But I keep the weight low. I stick to like 15-20lbs dumbbells because I get this clicking feeling in my shoulders if I go higher. This is not an ego lift.

    • 1 year ago
      Anonymous

      >15-20lbs
      That's incredibly low thoughever. I use 12kg dumbbells but admiteddly it wrecks my neck and traps sometimes

      • 1 year ago
        Anonymous

        >that's too low
        >you have to hurt youself like me
        Your dumb ass is only doing 5 extra pounds and for what? On top of this your shoulders should already be tired from the compound lift you did before where progressive overload actually matters.

        • 1 year ago
          Anonymous

          You got a point, but I do not hit my mid shoulder muscles. Push ups/bench and pullups do not work them. I've been a dumbass but I am sure I'll be able to do lat raises with a sizeable weight given enough training

          • 1 year ago
            Anonymous

            Your OHP does hit some of your side delt. You are doing OHP right?

            • 1 year ago
              Anonymous

              When I do my bicep curls I raise the dumbbels too

            • 1 year ago
              Anonymous

              OHP hits like 5% of side delts (at most) when you perform the lift properly. I hate lateral raises but they are a must if you want well developed shoulders

              • 1 year ago
                Anonymous

                As I thought, lateral raises hit yhe mid muscles you dont use otherwise

  6. 1 year ago
    Anonymous

    What works for me is either using cables or using the egyptian variation.

  7. 1 year ago
    Anonymous

    I'm doing bent elbow sloppy 35lb raises in sets of 5 and there's nothing you can do to stop me

  8. 1 year ago
    Anonymous

    >I probably tried EVERY SINGLE VARIATION
    you're not meant to try other peoples variations and do the one that causes the least problems, you're meant to vary the form until you find something that works for you. for me for example, thumbless grip, unilateral, leaning forward, and focussing on how i rotate the db while pulling it up made it work

    • 1 year ago
      Anonymous

      thumbless grip lateral raises

      • 1 year ago
        Anonymous

        i know it's kind of silly but through the different thumb position the db sits in my hand in a slightly different angle that somehow just agrees more with my shoulder. it hasn't been a problem for my progress so far, i've got a decent grip. but if one day you see a guy doing thumbless lateral raises with straps, that will be me

  9. 1 year ago
    Anonymous

    >find gable machine
    >set to lowest setting
    >set to light weight (10-25lb)
    >grab handle, lean chest slightly forward
    >retract/depress scapula, so you don't activate traps
    >proceed to do lat raises painlessly

  10. 1 year ago
    Anonymous

    >remove lateral raises from routine
    >shoulders dramatically recover from all forms of pain

    Why did you homosexuals lie to me?

  11. 1 year ago
    Anonymous

    Sad, nothing build delts like them.

  12. 1 year ago
    Anonymous

    cable lateral raises > db lateral raises

    • 1 year ago
      Anonymous

      What if I'm too poor and only have a shitty home gym

      • 1 year ago
        Anonymous

        db lateral raises but sitting so you don't cheat

      • 1 year ago
        Anonymous

        Get some bands and anchor around floor level

  13. 1 year ago
    Anonymous

    Just do the Klokov press.
    >NOOOO BUT IT'S LE DANGEROUS NOOOO

    • 1 year ago
      Anonymous

      You need elite level shoulder mobility and bone density for this lift

      • 1 year ago
        Anonymous

        Use your knees to cheat the bar up on the first rep, keep the weight light, only bring it down to your ears, and most importantly, do it standing in the squat rack with the safeties set up just below shoulder height so if you have to you can just squat down a bit and set the weight down. It's fine if you do all that.

  14. 1 year ago
    Anonymous

    >bend over just a bit
    >have arms slightly in front when doing the raises rather than raising from the side
    easy.

    • 1 year ago
      Anonymous

      This, never had shoulder discomfort or cracking noises again once I started doing this.

  15. 1 year ago
    Anonymous

    Someone linked a video here which solved it for me, but I can't remember the name of the channel. But basically I lean slightly forward, bend my elbows slightly, then perform raises while externally rotating my shoulder, ending with my thumbs pointing upwards when the raise is at its highest point. My shoulders were always clicking no matter what I tried before I adopted this technique

    • 1 year ago
      Anonymous

      >ending with my thumbs pointing upwards when the raise is at its highest point
      I can't believe people still fall for this shit. Highly doubtful that thumbs pointing up had anything to do with your shoulder clicking.

      • 1 year ago
        Anonymous

        I found the video

        Helped me immensly

        • 1 year ago
          Anonymous

          This guy's triceps are exactly like mine. His are bigger but it's uncanny.

  16. 1 year ago
    Anonymous

    been stuck on the 17lb dumbells with these despite all other exercises going up each week. just cant seem to crack this at all

    • 1 year ago
      Anonymous

      lower weight, slower movement, higher reps, pause for 15 secs at the end of each set, I dare to say it's the one isolation exercise in which speed has an almost immediate effect

  17. 1 year ago
    why are you black?

    you're supposed to lean forward, you fricking moron

  18. 1 year ago
    Anonymous

    Upright rows are just as good and not any more injurious than benching

  19. 1 year ago
    Anonymous

    6-8 sets of 15-20 with small weights (20-25lbs) works best for me, also 90-100 lbs upright rows for 12-15 with a lil cheat at the start pumps me hard

  20. 1 year ago
    Anonymous

    Is upright rows sufficient for side delts?

  21. 1 year ago
    Anonymous

    lightweight, lean forward, don't turn thumbs downward. If you do, only do it a little bit but don't exaggerate, go slow, don't put arms straight out to your sides. Put them more in a wide V shape in front of your body,, you don't have to go full ROM if the top hurts, work on your scapular stability and shoulder stability like the other anon stated in this thread

  22. 1 year ago
    Anonymous

    Scared to do them because even if I do the movement without weights my shoulders click/pop and it's painful

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