Side Delts

digitalwolf · 13 Oct 2008 at 13:43

Hi there.

My side delts are starting to cause me trouble!

I look out of proportion as my biceps / triceps are quite big along with my traps. My delts are small though! I do lateral arm raises and I can feel the burn there and then but i'm only using 8kg as I can't seem to lift 10kg.

They never seem to increase in size, even after a work out.

( 3 x 10 @ 8kg) and I usually can't do anymore after that!

Any ideas?

Ta!

hyper_piper45 · 13 Oct 2008 at 13:52

Try doing some heavy upright rows. The area you want to hit is the Lateral Deltoids. Have a look here for some more ideas, although most include some form of row or raise.

Morba · 13 Oct 2008 at 14:26

Add some strength to them by doing a 4-6 weeks of lower reps with heavier weights, say 4x6 with 12kg

LiE · 13 Oct 2008 at 14:28

There isn't a lot you can do in terms of exercises to isolate the Lateral Delts. Morba's suggestion is best.

Freefaller · 13 Oct 2008 at 14:31

Mix it up with some cable work too, cable raises are pretty good as the tension is kept on them at all times, and be very slow and purposeful on the negatives.

ethos · 13 Oct 2008 at 15:12

Yea, side laterals with cables are excellent. Failing that try;

2 x sets of dropsets with side laterals. Start with 8kg to failure, drop to 6kg, then 4kg then the bar... (obviously you'll have to work out what suites you bet, aim for 8+ reps a weight).

Or pre-exhaust side delts. Do a set of side laterals then go straight to shoulder press.

Lying down raises on an incline bench are also pretty good.

Plenty of exercises to bring the width on

digitalwolf · 13 Oct 2008 at 17:58

Nice suggestions guys, any videos for the side raises at all?

3 x 10 the ideal work out for these or is 3 x 8 better?

Cheers.

digitalwolf · 13 Oct 2008 at 18:01

I already do wide grip up right row.

Doesn't hit them at all really.

digitalwolf · 13 Oct 2008 at 18:34

If I use the cable, I do 3 x 10 on both arms right!?

Freefaller · 13 Oct 2008 at 22:40

Yes, anything between 8-10 will be fine, nice and slow contolled movements making sure the tension is on at all times. Start off nice and light. I tend to pull with the cable behind my back, i.e. my left arm reaches behind me and raises parallel to the ground, I find I get a bigger and better ROM that way.

Chong Warrior · 14 Oct 2008 at 00:29

Heavy ass upright rows are my favourite weapon for building up the delts. So productive but for some people so destructive... watch your form and find what's comfortable for you, if at all.

digitalwolf · 14 Oct 2008 at 12:31

I used the cable and it really hurt haha.

Only on 7.5kg too.

Shows you how i've neglected them.

Is it harder behind your back!?

Freefaller · 14 Oct 2008 at 12:50

I just feel I get a bigger ROM from doing it with my hand behind my back than in front. Feels more natural to me.

Morba · 14 Oct 2008 at 16:18

Seated lateral raises are also a bloody killer, be prepared to drop the weight a bit compared to standing :]

digitalwolf · 14 Oct 2008 at 16:27

Morba said:
Seated lateral raises are also a bloody killer, be prepared to drop the weight a bit compared to standing :]

How do you mean? Sitting down on a bench!?

Freefaller · 14 Oct 2008 at 16:36

I would presume so

ethos · 14 Oct 2008 at 20:13

digitalwolf said:
How do you mean? Sitting down on a bench!?

You must rock at troubleshooting!

Chong Warrior · 14 Oct 2008 at 20:15

PSML