Weight and Resistance Training - deltoid / shoulder lifts




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Vates
05-12-2008, 03:45 PM
What do you guys think is best way to work your shoulders?

Right now i am doing.

Over head dumbbell press 10lbs each 3 sets 10 reps
Lat pull down 50lbs 3 sets 15 reps
Front raise 7.5 lbs 3 sets 10 reps

What would you suggest adding?


goinforthegold
05-12-2008, 06:27 PM
I like bent over lateral raises and side lateral raises, probably my two personal favorite. The OH press is a great one too, though I use a barbell for that one. Not sure how much of a difference it makes.

northernbelle
05-12-2008, 06:35 PM
The lat pulldown is for your lats, rather than your shoulders.

You have an exercise for the front deltoids and the medial deltoids, but you need one for the rear deltoids. Bent over raises, such as goinforthegold mentioned, is for the rear deltoids. Sit or stand and bend over; raise your arms towards the back like a butterfly, holding dumbbells.

If you do a lot of chest work, the front deltoids get worked quite a bit. It's the medial and rear deltoids that can be neglected.


WaterRat
05-12-2008, 08:19 PM
I have good results doing a combo of front and side raises. Lift up in a front raise, rotate your arms out to the side, and lower. Harder than it sounds.

Depalma
05-12-2008, 08:31 PM
I'm partial to the Y-T-W-L myself get those rotators and stabilizers nice and strong before doing to much overhead pressing. Your shoulders will stay much healthier and thank you later.

srmb60
05-13-2008, 05:28 AM
y-t-w-l ??? translation please?

Mel
05-13-2008, 07:25 AM
WYTL's are in the NROL for W. A little hard to explain without pictures.

Depalma
05-13-2008, 09:42 AM
Susan, here is a video demo of the YTWL

http://www.youtube.com/watch?v=xck3d8LidME

And here is a one-page PDF file with instructions for the movement

http://www.ronjones.org/Handouts/ShoulderMatrix-2.pdf

WaterRat
05-13-2008, 02:36 PM
It's much clearer to me in the video than the book. :) And then doing it on a ball, as in another video on the page would add some core work in there too. Ouch!

srmb60
05-13-2008, 04:24 PM
The video is wonderful. Thank you!

RobertW
05-14-2008, 03:42 PM
I like Bradford presses: http://www.youtube.com/watch?v=kXPh_mfueFo

They let you work the delts without really involving the triceps.

Bravissimo
05-19-2008, 09:36 PM
I just do:

Overhead press
Bent over row
Benchpress
Lat pulldown

Isolation work hasn't done anything for me I don't think.