Weight and Resistance Training - deltoid / shoulder lifts
05-12-2008, 04:45 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?
05-12-2008, 07:27 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.
05-12-2008, 07:35 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.
05-12-2008, 09:19 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.
05-12-2008, 09:31 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.
05-13-2008, 06:28 AM
y-t-w-l ??? translation please?
WYTL's are in the NROL for W. A little hard to explain without pictures.
05-13-2008, 10:42 AM
Susan, here is a video demo of the YTWL
And here is a one-page PDF file with instructions for the movement
05-13-2008, 03:36 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!
05-13-2008, 05:24 PM
The video is wonderful. Thank you!
05-14-2008, 04:42 PM
I like Bradford presses: http://www.youtube.com/watch?v=kXPh_mfueFo
They let you work the delts without really involving the triceps.
05-19-2008, 10:36 PM
I just do:
Bent over row
Isolation work hasn't done anything for me I don't think.
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