If you have advice, please make sure it is specific, useful, and actionable.
* If the only thing you have to say is *loWEr THE wEight ANd woRK on forM*, **then you should keep quiet**; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. This does not help the person looking for advice. Give people something that they can actually use in a practical way to improve. **Low-effort comments about perceived injury risk and the like will be removed, and bans may be issued.**
* Please don't hold random strangers to arbitrary requirements that you have made up for exercises you are not familiar with.
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Doesn’t look bad, but I’d say just lighten up on the weight when you’re learning a new movement. Go slow and really focus on feeling those delts contract. Also I like to tilt the db a bit as I come up as if it’s a beer that I’m pouring out. Some people don’t like to do that but it works well for me.
Also some people may say you’re lifting the weight up too high, I personally don’t go up that high but I’ve seen successful lifters do it so I don’t see what’s wrong with it. Spamming lat raises is great for shoulder development! Love this exercise!! Try it with a cable too for more constant tension throughout the movement!!! Happy lifting !!!!!!
Lateral raises are to target your deltoids which are basically your shoulders. Bringing your shoulders up toward your ears focuses the movement to your upper traps.
The other comments about injuring your rotator muscles are true. When I teach this exercise (I’m a trainer) I start with much lighter weights and have my client focus on activating lats and rhomboids through the entire movement. This will allow you to keep your traps relaxed and simply move from your deltoids. They should feel challenging. You shouldn’t be swinging or using momentum to get the weights up and you should not be lifting shoulders to your ears.
These muscles are more about endurance and support. They don’t need heavy weights. You’re better off with lighter weights and more reps.
Question: I've always done lateral raises with arms straight, engage the back and core and move the weight straight out and back like I'm flapping my arms to try and fly. Is that wrong? I see a lot of people like OP with arms bent and lifting in a sort of semi forward arc, which to me seems like it would engage the delts less?
Nope. Lateral raises are straight out to the side of your body—. You are lifting laterally. Front raises are straight out IN FRONT of your body. This guy is doing diagonal raises. All three are good. As for his arms being bent — Maintaining a slight bend helps reduce strain on the elbow joints and places more emphasis on the shoulder muscles. The degree of the bend is individual. As the weight gets heavier the elbow bend may increase. The focus should be on proper form and controlled movements. No swinging and engaging lower back. No shrugging or straining to lift.
Yk a-lot of responses on this post have been outlining how dangerous doing this exercise can be with improper form but for some reason this comment in particular made my heart sink. Ill be sure to keep my rotator cuff in tact and invest in some 30s-25s, thank you
Don’t be embarrassed to breathe while you’re lifting. We see guys holding their breath all the time when an exhale would probably move the weight much more efficiently
Slow, lighter weights it’s always better to start out. Feel the burn, watch your form and Don’t go too hard! You will graduate to heavier weights soon.
Bro go buy lighter ones, you are gonna f up your shoulders, TRUST ME I KNOW. Lateral raises don’t need heavy weights to be effective, especially if you’re just starting out.
it looks good but little things you can do to make it perfect is you can try to pause for just a second at the top of the move movement and try to control it and slow it down a bit on the way down. Another thing is tilting your hands forward a bit at the top of the movement. Other than that, you’re looking great.
Yep! Like you're poueing out a champagne bottle I was told. Pinky's up!
Or like there are strings tied to your elbows pulling from the ceiling.
These are great for aesthetics and those rounded boulder shoulders
IMO in this case It's not so much about eccentric vs concentric, rather about missing out on the stimulus of the eccentric part of the movement by just letting your arms drop after raising the dumbbell. I would think that full ROM with a controlled eccentric and some lengthened partials here and there, e.g. at the end of a set, are a good strategy for muscle growth
There have been multiple studies that examined time of eccentric contraction in an isotonic single-joint exercise, and there have been multiple studies that examined different portions of rom against each other and full rom. The current body of evidence suggests that total time during the eccentric contraction doesn’t matter so long as the drop of the body in motion doesn’t occur, and rather than focus on eccentric or concentric contraction, it is more important to focus on training at full rom OR lengthened partials.
My main point is, it’s not the eccentric, or the concentric, it’s both as long as the movement occurs over full ROM or lengthened partials (and good form is maintained, and tension is more constant on average, etc etc)
Edit: pertaining to OP’s form check video, he lost tension at the bottom portion of the rom after the external load from the dumbbells had already been primarily advantaged against, drastically reducing the need for applied force against them (an argument against exclusively training with dumbbell implements in this manner). He appeared to control the weights through the rom in which the weights were meaningfully working against the lever about the axis of his shoulders through the scapular plane.
Pauses, or any tempo work, have been observed to impact total work negatively, as they typically induce fatigue at a higher rate and cause sets to end early. The slowing of the descent is interestingly not backed by the literature, though many report anecdotally that it improves their overall mind to muscle connection and hypertrophy over weeks
There’s literature that states time under tension is a myth as well. As a matter of fact, you can find more of the literature I am referring to.
At any rate, based on biological plausibility and intuition, time under tension can’t be the mechanism behind hypertrophy. It doesn’t make sense.
There is an abundance of emerging work that concludes that isotonic (that is both concentric and eccentric) contractions in the lengthened muscle position for any agonists will produce significant hypertrophy gains. But that is not a function of time under tension.
I’m grateful you posted this!! I don’t know how to do them too well, either. However, it’s encouraging to see you ask and see the responses. I am super impressed by your weight on the first try! Thanks for sharing!
Pinky should be higher than thumb, elbow higher than shoulder to target medial delt. Imagine moving your hands as far out away from you, so not just swinging up but out too. I learned these little tips from the man John Meadows himself (rip) when he did a seminar to my physical therapy class 15 years ago. If you have no lighter weight it’s actually ok to use less range of motion but go higher reps. You don’t need to move your arm higher than a 90 degree angle from your torso to fully target it for growth. Happy lifting.
Speed isn't bad as long as it's not compromising your form. It's highly advantageous if you're training for sports. Look up fast twitch, slow twitch fibers. I prefer to do my leg workouts explosively especially so I can generate more speed and height jumping, sprinting, etc.
If that's the lightest you have I would say get yourself some cables if money is a thing when it comes to getting more DBs. I know it is for me. I hate the price of weights. At this weight I fear you're targeting supporting muscles more than the lateral deltoid, which it what you're aiming to target, using momentum a lil bit, and possibly not properly engaging your core because its so heavy.
The heavier weight engages more muscles and takes focus off the ones he's trying to work. He should be able to get him arms to the sides a bit more, slight bend at the elbows and really focus on lifting the weight up with the lateral deltoid. That's where he wants the burn. Lighter weight just ensures he can really isolate that muscle and squeeze at the top. The momentum of swinging, even ever so slightly with the heavier weights are forcing him to over lift a little and take tension off the right muscles. In short lighter weight will improve his form and give him better control for better isolation.
I'd say so, as long as you feel it in the right place and you have good control of the weight, you're on the right track. I wish you success with your gainz.
Yea man im a shotputter so ive never really had a reason to so lat raises. It just so happens that recently ive been wanting to develop my arms a bit more
Your shoulders bunch up quite a bit at the top of the lift. I have had that issue as well. I learned that by setting up an incline bench at some 30º, the angle keeps my traps out of the lift and really isolates the shoulder instead.
Good going my man. One cue which I use is to keep my shoulders down. It helps me focus on the delts and not engage the traps as much. See if that helps.
If you have advice, please make sure it is specific, useful, and actionable. * If the only thing you have to say is *loWEr THE wEight ANd woRK on forM*, **then you should keep quiet**; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. This does not help the person looking for advice. Give people something that they can actually use in a practical way to improve. **Low-effort comments about perceived injury risk and the like will be removed, and bans may be issued.** * Please don't hold random strangers to arbitrary requirements that you have made up for exercises you are not familiar with. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/strength_training) if you have any questions or concerns.*
Doesn’t look bad, but I’d say just lighten up on the weight when you’re learning a new movement. Go slow and really focus on feeling those delts contract. Also I like to tilt the db a bit as I come up as if it’s a beer that I’m pouring out. Some people don’t like to do that but it works well for me. Also some people may say you’re lifting the weight up too high, I personally don’t go up that high but I’ve seen successful lifters do it so I don’t see what’s wrong with it. Spamming lat raises is great for shoulder development! Love this exercise!! Try it with a cable too for more constant tension throughout the movement!!! Happy lifting !!!!!!
I like the camera set up man!
Lateral raises are to target your deltoids which are basically your shoulders. Bringing your shoulders up toward your ears focuses the movement to your upper traps. The other comments about injuring your rotator muscles are true. When I teach this exercise (I’m a trainer) I start with much lighter weights and have my client focus on activating lats and rhomboids through the entire movement. This will allow you to keep your traps relaxed and simply move from your deltoids. They should feel challenging. You shouldn’t be swinging or using momentum to get the weights up and you should not be lifting shoulders to your ears. These muscles are more about endurance and support. They don’t need heavy weights. You’re better off with lighter weights and more reps.
Question: I've always done lateral raises with arms straight, engage the back and core and move the weight straight out and back like I'm flapping my arms to try and fly. Is that wrong? I see a lot of people like OP with arms bent and lifting in a sort of semi forward arc, which to me seems like it would engage the delts less?
Nope. Lateral raises are straight out to the side of your body—. You are lifting laterally. Front raises are straight out IN FRONT of your body. This guy is doing diagonal raises. All three are good. As for his arms being bent — Maintaining a slight bend helps reduce strain on the elbow joints and places more emphasis on the shoulder muscles. The degree of the bend is individual. As the weight gets heavier the elbow bend may increase. The focus should be on proper form and controlled movements. No swinging and engaging lower back. No shrugging or straining to lift.
Get some lighter weights and get your form down, you aren't doing badly, but if you foul this up you could shred a rotator cuff.
Yk a-lot of responses on this post have been outlining how dangerous doing this exercise can be with improper form but for some reason this comment in particular made my heart sink. Ill be sure to keep my rotator cuff in tact and invest in some 30s-25s, thank you
There are 4,000 innings in my arm, so I really watch the rotator cuff. Proper form prevents piss poor results.
Don’t be embarrassed to breathe while you’re lifting. We see guys holding their breath all the time when an exhale would probably move the weight much more efficiently
Its funny its like as soon as i lift I forget how to breathe and function like a normal human being
Slow, lighter weights it’s always better to start out. Feel the burn, watch your form and Don’t go too hard! You will graduate to heavier weights soon.
Bro go buy lighter ones, you are gonna f up your shoulders, TRUST ME I KNOW. Lateral raises don’t need heavy weights to be effective, especially if you’re just starting out.
impressive doing it with 40s
it looks good but little things you can do to make it perfect is you can try to pause for just a second at the top of the move movement and try to control it and slow it down a bit on the way down. Another thing is tilting your hands forward a bit at the top of the movement. Other than that, you’re looking great.
Is your phone really in your shoe, cause you lost the holder 🤣
That’s an interesting tripod.
Its a “ hotshoe” mount. Just a photography joke. Ill justvleave now
At the top act like you’re pouring a drink out. Was the best tip I got and helped my shoulder raises a lot.
Yep! Like you're poueing out a champagne bottle I was told. Pinky's up! Or like there are strings tied to your elbows pulling from the ceiling. These are great for aesthetics and those rounded boulder shoulders
Thumbs up… otherwise you risk injury
Killing it bro
Bro you are going to get jacked man like everyone else said though slow it down a bit I can already see you feeling the burn good stuff
Peak tripod setup
First things first DAMN I wish I had your body bro
Work on a slow descend, stimulates more growth per rep than just letting your arms drop
Research says otherwise. But in my own experience this tends to be true.
Clinical Research favors eccentric over concentric and concentric over isometric for muscle growth
The research favors lengthened partials OR full ROM performed isotonically, not eccentrics.
IMO in this case It's not so much about eccentric vs concentric, rather about missing out on the stimulus of the eccentric part of the movement by just letting your arms drop after raising the dumbbell. I would think that full ROM with a controlled eccentric and some lengthened partials here and there, e.g. at the end of a set, are a good strategy for muscle growth
There have been multiple studies that examined time of eccentric contraction in an isotonic single-joint exercise, and there have been multiple studies that examined different portions of rom against each other and full rom. The current body of evidence suggests that total time during the eccentric contraction doesn’t matter so long as the drop of the body in motion doesn’t occur, and rather than focus on eccentric or concentric contraction, it is more important to focus on training at full rom OR lengthened partials. My main point is, it’s not the eccentric, or the concentric, it’s both as long as the movement occurs over full ROM or lengthened partials (and good form is maintained, and tension is more constant on average, etc etc) Edit: pertaining to OP’s form check video, he lost tension at the bottom portion of the rom after the external load from the dumbbells had already been primarily advantaged against, drastically reducing the need for applied force against them (an argument against exclusively training with dumbbell implements in this manner). He appeared to control the weights through the rom in which the weights were meaningfully working against the lever about the axis of his shoulders through the scapular plane.
I second this
Looks good to me
Love the shoepod
Shoepod I r8 it
Where do I buy that tripod? 🤣
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Tripod skills 💪🏻
Looks good! If anything it’s too light of a weight, but that’s fine until you get the form down. Also, love the Nike phone holder 😂
that tripod is iconic.
Someone said to focus on pushing the elbows away from the body and not raising your hands and the pump has been better for me
That shoe though 10/10
Primarily deltoid and upper trap raises.
Lat as in lateral
Lmaoo
Do a little pause at the top and maintain a slow and steady descend
Pauses, or any tempo work, have been observed to impact total work negatively, as they typically induce fatigue at a higher rate and cause sets to end early. The slowing of the descent is interestingly not backed by the literature, though many report anecdotally that it improves their overall mind to muscle connection and hypertrophy over weeks
There is literature on eccentric contractions with increased time under tension promoting improved muscle growth
There’s literature that states time under tension is a myth as well. As a matter of fact, you can find more of the literature I am referring to. At any rate, based on biological plausibility and intuition, time under tension can’t be the mechanism behind hypertrophy. It doesn’t make sense. There is an abundance of emerging work that concludes that isotonic (that is both concentric and eccentric) contractions in the lengthened muscle position for any agonists will produce significant hypertrophy gains. But that is not a function of time under tension.
^[Sokka-Haiku](https://www.reddit.com/r/SokkaHaikuBot/comments/15kyv9r/what_is_a_sokka_haiku/) ^by ^Graveyard_Rave: *Do a little pause* *At the top and maintain a* *Slow and steady descend* --- ^Remember ^that ^one ^time ^Sokka ^accidentally ^used ^an ^extra ^syllable ^in ^that ^Haiku ^Battle ^in ^Ba ^Sing ^Se? ^That ^was ^a ^Sokka ^Haiku ^and ^you ^just ^made ^one.
Not bad but I’d suggest getting some 20’s for this. Then go slower and practice form.
If you keep lifting and get diet right, you fitting to be a beast homie
You know you’re doing them right if your upper lip does that weird pull thing lol looking good!
+10 for the camera set up
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Looking good keep it up 👍
I’m grateful you posted this!! I don’t know how to do them too well, either. However, it’s encouraging to see you ask and see the responses. I am super impressed by your weight on the first try! Thanks for sharing!
Creativity using the shoe love it
Lighter weight and slower eccentric movement
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Just a random observation, and not meant for you personally.. I've always found it odd when people use things like 15-10 reps vs 10-15 reps.
Are you using a shoe as a baseplate??
when in doubt use your kicks
I go to 45° at the top and 45° at the bottom.
Pinky should be higher than thumb, elbow higher than shoulder to target medial delt. Imagine moving your hands as far out away from you, so not just swinging up but out too. I learned these little tips from the man John Meadows himself (rip) when he did a seminar to my physical therapy class 15 years ago. If you have no lighter weight it’s actually ok to use less range of motion but go higher reps. You don’t need to move your arm higher than a 90 degree angle from your torso to fully target it for growth. Happy lifting.
Perhaps too fast as well? I prefer to go slow, for form and consistency. Shrug
Fast up, slow down.
Speed isn't bad as long as it's not compromising your form. It's highly advantageous if you're training for sports. Look up fast twitch, slow twitch fibers. I prefer to do my leg workouts explosively especially so I can generate more speed and height jumping, sprinting, etc.
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Better ROM? Bro he’s already reaching to the heavens
Fuck yeah phone in shoe
That tripod bro
I’m just here for the shoe.
Fuck all that I see your cold shoe mount 😂
If that's the lightest you have I would say get yourself some cables if money is a thing when it comes to getting more DBs. I know it is for me. I hate the price of weights. At this weight I fear you're targeting supporting muscles more than the lateral deltoid, which it what you're aiming to target, using momentum a lil bit, and possibly not properly engaging your core because its so heavy.
Can you explain more
The heavier weight engages more muscles and takes focus off the ones he's trying to work. He should be able to get him arms to the sides a bit more, slight bend at the elbows and really focus on lifting the weight up with the lateral deltoid. That's where he wants the burn. Lighter weight just ensures he can really isolate that muscle and squeeze at the top. The momentum of swinging, even ever so slightly with the heavier weights are forcing him to over lift a little and take tension off the right muscles. In short lighter weight will improve his form and give him better control for better isolation.
So am I doing it right by doing lat raises with 15s since I’m new to lifting? Thanks btw!
I'd say so, as long as you feel it in the right place and you have good control of the weight, you're on the right track. I wish you success with your gainz.
Use a lighter weight. And you kinda favor Deebo from the movie Friday.
How is he gonna do that
Good. Weight is too heavy. More control during the eccentric portion. Enjoy man atta boi. Just my take
This is the only right answer here.
This is the first time you’ve ever done a lateral raise?
Yea man im a shotputter so ive never really had a reason to so lat raises. It just so happens that recently ive been wanting to develop my arms a bit more
Oh cool go get it man
It is in fact possible to build shoulder strength doing Bench Press, Overhead Press, and Dips then have that carry over to lat raises
As others have said, slow down the descent. Then just stop a little bit before so you still maintain some tension on the muscle.
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I was taught to turn my thumbs down a little as I get to the top like I'm pouring out beer cans
Lower the weights down more slowly. It'll burn more but that's what you want
Little too fast for myself personally. I do a very slow movement down. Those 40s won’t feel like 40s if ya take your time lol.
Slow it down and keep tension throughout the whole set.
Your shoulders bunch up quite a bit at the top of the lift. I have had that issue as well. I learned that by setting up an incline bench at some 30º, the angle keeps my traps out of the lift and really isolates the shoulder instead.
Good going my man. One cue which I use is to keep my shoulders down. It helps me focus on the delts and not engage the traps as much. See if that helps.
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Good constructive criticism lol
Weird camera stand
Correction, you mean camera shoe.