STOP doing Lateral Raises Like THIS!

So we all hopefully know by now that in order to get the most side delt involvement with the least amount of traps, we want to lift in the scapular plane by translating the weight roughly 30-45 degrees out in front of you as opposed to right by your side. However, if you are fortunate enough to have a lateral raise machine, you cannot simply step back and raise your arms at that 30-45 degree angle, because the weight would still be moving strictly up and down. If you look at it from a top view you’d notice that the weight isn’t actually translating in the scapular plane, it’s still moving completely horizontal just now slightly in front of your body. Even though your arms are 45 degrees, the weight is still moving in the exact same path as it was before, because the machine is fixed in that horizontal plane. So to fix this, take a 30-45 degree tilt, and perform the exercise one arm at a time. This way, the weight can now move in that 30-45 degree plane, as opposed to straight out to the side, because your body is tilted instead of parallel to the machine. This will greatly increase your range of motion, and actually actually allow the weight to travel in the scapular plane alongside your arm path making the exercise much more efficient and much more effective.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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[possiblypoet]

Where are all these mythical gyms with mad equipment? I live in the biggest city in the country and we don’t have anything like this

[-Jozef]

Man I love straight arm raises, people like my cousin keep way too much of a bend in their elbows and he doesn’t get that less weight and better form is always better.

[yuvalc]

rios finna have a field day with this one

[tinaperez]

Legend of Zelda Lost Woods / Saria's theme music!!! 👍♥️🔥💯 (And great lat tip!) 👍😁

[hagoromootsutsuki]

I do your way of doing rear delts on the fly machine help grow my rear alot specially as a beginner

[moneymakinmitch]

or how bout just doing dumbbell lateral raises or better yet, cable lateral raises

[Wojtek_-ozmt]

I can't believe I didn't realise this. I just knew it felt different to other lateral raises but I figured it was just another way to do it. Why would they make a machine like this if it's objectively sub-optimal?

[maximtrajkovski]

Yoo max thx so much for the myProtein deal yesterday thanks so much man the deal was epic, got an anabolic tank top! ❤❤🎉😊

[EtherealUriel]

Damn I can hear Mario already calling this guy out again

[assh]

Great!! This is my excuse for doing the salute in public !! 😆

[FS-yqef]

Machines like these are nice. But when you only have access to a good old fashion iron gym. These tips are still handy for the right position

[stephenwilkinson]

Love the Lost Woods playing in the background. 👍

[prateekshukla]

It's just that your wrists are at an angle, which can cause some discomfort, but it won't make any difference on your side delts. This doesn't really make any difference mechanically on your delts.

[felixdogan]

Just use dumbbels they go all the way up to 60kg in my gym and if you wanna add some more struggle go and torture yourself at the cable lateral raise but never forget that spamming lateral raises are not gonna give you boulder like shoulders nor wider shoulders you need to have first a compund over the head press which military press is great (for scapular stabilizing muscles and the delts) then add your lateral raises and I recommend chest supported lateral raises, if you're advenced enough (+5yrs) you can add cable lateral raises to this program or if you wanna percieve a more athletic path do clean&jerk with a proggress to snatch and after that do your military press and your desired lateral raises. Always focus on proggresive overload. RPE-8 in military press, RPE-9 in lateral raises, and if you're doing the olympic lifts, 5 reps that will reach RIR-3, and by the time you'll get to know the exercise that you can do RIR-2 if you want. Stay healthy bros.

[DragonTamerK]

I put a wrist strap around my Forearm and use a cable machine for my side raises

[Stayvigilant]

My gym just got one a few months ago and it is the best invention since sliced bread

[dexyl]

I have the exact same machine haha. Always used the grip on my wrists for extra stability

[gettingthatlove]

I feel like at this point just use cables. I always get a little nervous Jerry rigging a machine to use it in a way it wasn’t intended to be used. Like when mfs sit sideways and do one side at a time on a machine bench…

[ckillen_]

I have this seated Atlantis lateral raise at my gym that actually puts you in that position

[stephan]

Does it make that much of a difference or it’s just to emphasize efficiency?