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Shark52
07-12-10, 2:32 am
Iv been trying to bring up my side delt recently, what exercises besides lateral raises work the the side?

mnmvilla2002
07-12-10, 2:57 am
Try this: Take a little wider the shoulder width grip on a straight bar and lift up to your middle chest (nipple line). Key here is the wide grip and control lift.

Legacy
07-12-10, 9:28 am
Side lateral raises are your best option man. If you have a selectorize later machine those are great too, very old school, few and far between in gyms. Also try one arm cable laterals behind your back.

MojoMike36
07-12-10, 12:50 pm
BB Upright Rows and Hang Cleans are great for delt mass. DB Lateral Drop sets. Cable Laterals. Through the Legs Cable Laterals. Behind the Back Cable Laterals. Seated side incline laterals. Leaning DB Laterals.

The list goes on and on.

Variation is king. Go heavy. Go light. Feel the burn. Use crap form. Bounce a little. Use strict form. Palms down. Pinkies up. Use partials to finish. Use an exaggerated range of motion. Keep your elbows super straight. Bend your elbows. Cock the wrist or don't.

Those are just little things I change from workout to workout.

prowrestler
07-12-10, 1:19 pm
Iv been trying to bring up my side delt recently, what exercises besides lateral raises work the the side?

side raise...

its not like you can do much else for them.

Torque757
07-12-10, 10:44 pm
Side lateral raises are your best option man. If you have a selectorize later machine those are great too, very old school, few and far between in gyms. Also try one arm cable laterals behind your back.

Wow I never thought about doing that movment with the cables behind, interesting...

BCent
07-13-10, 1:37 am
yeah, mike liberatore does them all the time. says that going behind his back helps stop him from opening up his shoulder and makes him pull more with middle delts instead of just momentum and traps. its interesting, and from my experience, it works. try it out. also, i havent stopped by treetrunklegs thread in a while but back in the day he used to do what he called "get bigs" basically just taking heavy dumbbells and doing a really short range of motion side delt raise, no more than a couple inches if i remember correctly. ive been trying those out recently too and i gotta say its definitely been helping with the cap on my shoulders

theharjmann
07-13-10, 11:53 am
Iv been trying to bring up my side delt recently, what exercises besides lateral raises work the the side?

Im gonna be sarcastic here, because i need to be.

Try this; get a bar. Put some weight on it. Press it above your head. Lower it to your upper chest. Then press again.

Repeat many times. This will not only build up your side delt, but it will build up your other delts, your traps, your triceps and your back. WOW! Imagine that for a bonus on bringing up body parts!


You are only 19, therefore you have hardly any muscle (i am assuming, unless you can prove otherwise). The only way to gain is to employ heavy compound movements and eat well. Very well.

Dont mean to sound like an ass, but you need to focus on big lifts. Thats the only way you are gonna grow.

Dont believe me? Well watch this, and listen to EVERYTHING he has to say:

http://www.youtube.com/watch?v=11wMH3R7T5Y

Peace

prowrestler
07-13-10, 2:43 pm
Im gonna be sarcastic here, because i need to be.

Try this; get a bar. Put some weight on it. Press it above your head. Lower it to your upper chest. Then press again.

Repeat many times. This will not only build up your side delt, but it will build up your other delts, your traps, your triceps and your back. WOW! Imagine that for a bonus on bringing up body parts!


You are only 19, therefore you have hardly any muscle (i am assuming, unless you can prove otherwise). The only way to gain is to employ heavy compound movements and eat well. Very well.

Dont mean to sound like an ass, but you need to focus on big lifts. Thats the only way you are gonna grow.

Dont believe me? Well watch this, and listen to EVERYTHING he has to say:

http://www.youtube.com/watch?v=11wMH3R7T5Y

Peace

side raises build the side of the delt which is responcible for width.
he needs to do them AND do over head pressing. pressing put the side delt in a shit position to be stimulated.

MELTDOWN
07-13-10, 10:52 pm
Understanding that the OP wants the side delts to fill in, my mindset on delts has always been like triceps. You gotta hit all the heads to get them to grow big and look big. Front, back, side, inner, outer, whatever...you can't just do one or 2 movements and make 'em grow bigger and thicker. Plow thru some of these articles and then go lift....

http://www.animalpak.com/html/article_details.cfm?section=training&ID=454

http://www.animalpak.com/html/article_details.cfm?section=training&ID=326

http://www.animalpak.com/html/article_details.cfm?section=training&ID=335

http://www.animalpak.com/html/article_details.cfm?section=training&ID=287

http://www.animalpak.com/html/article_details.cfm?section=training&ID=138

http://www.animalpak.com/html/article_details.cfm?section=training&ID=157

http://www.animalpak.com/html/article_details.cfm?section=training&ID=102

Sprint
07-14-10, 8:24 pm
Understanding that the OP wants the side delts to fill in, my mindset on delts has always been like triceps. You gotta hit all the heads to get them to grow big and look big. Front, back, side, inner, outer, whatever...you can't just do one or 2 movements and make 'em grow bigger and thicker. Plow thru some of these articles and then go lift....

http://www.animalpak.com/html/article_details.cfm?section=training&ID=454

http://www.animalpak.com/html/article_details.cfm?section=training&ID=326

http://www.animalpak.com/html/article_details.cfm?section=training&ID=335

http://www.animalpak.com/html/article_details.cfm?section=training&ID=287

http://www.animalpak.com/html/article_details.cfm?section=training&ID=138

http://www.animalpak.com/html/article_details.cfm?section=training&ID=157

http://www.animalpak.com/html/article_details.cfm?section=training&ID=102

have to agree, make your side/middle delts priorty in you shoulder workouts but dont just hit them exclusively or your next post will be titled "rear delts". Im sure you wouldnt just hit exercises for middle/side delts but just sayin.

I superset an arnold press with side laterals before moving on to rear delts.
I finish up with a 40rep finisher which is:
10 x bent laterals
10 x side laterals
10 x upright dumbell row
10 x dumbell shoulder press. On the 10th rep, hold them dumbells up on peak contraction but dont lock the elbows out. Hold them as long as possible.
All done with the same set of dumbells, each exercise leads straight to the next, you dont put the dumbells down until you're done.

Rest a full 2 mins (you'll need it) and repeat.

It hurts but it works.

B. Rowe
07-14-10, 8:54 pm
Side lateral raises are your best option man. If you have a selectorize later machine those are great too, very old school, few and far between in gyms. Also try one arm cable laterals behind your back.

Love the behind back cable raises. Also grab a heavy set of dumbbells get in position like you would later raises but only bring the weight about 12" from your side and return to a fully relaxed position, do 15 reps then drop down 10lbs do 15 reps and drop down another 10 lbs and do another 15 reps. Repeat 2 more times.