Lateral Delts - New moves?

[cowboy007]

Aside from lateral raises (cables, DB, or machine) are there any exercises that target the outer delt with stronger emphasis? My front and rear delts are strong and show decently, but I feel my lateral is lagging.

 

[ItsHectic]

Upright rows or do a search for contreras.

 

[lonewolf0420]

Wide-grip upright rows, done properly.

 

[Rodja]

I much prefer leaning side laterals to the regular version. Less momentum and more emphasis on the actual medial delt.

 

[carnivalhobo]

smythe machine seated behind the neck press.

This really nails them

 

[OnTheRoadTo]

Lateral raise machine widowmakers:

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Dante is the MAN for lagging body parts.

 

[crazyfool405]

i like cuban presses.

 

[cowboy007]

Awesome suggestions. I enjoy upright rows..but when you say wide grip..how far out are you talking?

 

[lonewolf0420]

Awesome suggestions. I enjoy upright rows..but when you say wide grip..how far out are you talking?

Out side shoulder width. Only pull to your nipple line.

I make sure and do these in front of a mirror, for form. during a warm-up set I find the best hand position by starting at a point outside shoulder width, and perform the movement. I watch in the mirror for my lateral delts to start popping out, and adjust my grip accordingly.

 

[Resolve]

I've been enjoying band pull-aparts and face-pulls

 

[lonewolf0420]

I've been enjoying band pull-aparts and face-pulls

I love these, as well. What hand position do you use?

 

[Resolve]

I love these, as well. What hand position do you use?

I loop a band around an upright bench support, grab the other end with about3-4" between my hands (pronated grip) and go to town.

 

[SouthernCharm]

i love face pulls but i feel them more in my rear delts.....?

 

[Resolve]

i love face pulls but i feel them more in my rear delts.....?

Only with a band will you hit the medial head. With the rope att. on a cable stack it's pretty much all rear delts/traps, but as soon as you have to pull your hand apart as well as back, the medials come into play.

I superset it with push press or rack press usually for extra fun.

 

[lonewolf0420]

I find them to be more effective on the lateral head using a neutral grip. Like this guy:

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[SouthernCharm]

Only with a band will you hit the medial head. With the rope att. on a cable stack it's pretty much all rear delts/traps, but as soon as you have to pull your hand apart as well as back, the medials come into play.

I superset it with push press or rack press usually for extra fun.

cool i guess i just have stronger medial delts then i thought. i do this same exact method. I pull back and as wide as I can, about the heighth of my ear with the tricep rope on the cable stack. usually do 160 x 12 170 x 10 and 200 x 8 if im feeling up to it

i have maxed it out but it was towards the beginning of a workout, after t bars and bent rows i struggle at 200 lol

Im pretty sure i have scalpular disfunction. I have a much stronger chest than I do back, and it shows. I have been trying to hit back real hard, doing different things to really get my lats working. im heavy as it is and with the strain it puts on my shoulders its hard to do pull ups lol

 

[lonewolf0420]

Im pretty sure i have scalpular disfunction. I have a much stronger chest than I do back, and it shows. I have been trying to hit back real hard, doing different things to really get my lats working. im heavy as it is and with the strain it puts on my shoulders its hard to do pull ups lol

I feel your pain.

I have a paralyzed thoracic nerve, down my left side.

 

[SouthernCharm]

I feel your pain.

I have a paralyzed thoracic nerve, down my left side.

damn thats gotta suck!

 

[lonewolf0420]

damn thats gotta suck!

It can be trying sometimes.

Makes certain moves uncomfortable, do to instability. It's caused my left side to drop a little. So I always have to be conscious of my posture, and form.