Weight and Resistance Training Boost weight loss, and look great!

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Old 05-12-2008, 04:45 PM   #1  
Vates
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Default deltoid / shoulder lifts

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?
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Old 05-12-2008, 07:27 PM   #2  
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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.
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Old 05-12-2008, 07:35 PM   #3  
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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.
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Old 05-12-2008, 09:19 PM   #4  
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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.
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Old 05-12-2008, 09:31 PM   #5  
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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.
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Old 05-13-2008, 06:28 AM   #6  
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y-t-w-l ??? translation please?
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Old 05-13-2008, 08:25 AM   #7  
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WYTL's are in the NROL for W. A little hard to explain without pictures.
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Old 05-13-2008, 10:42 AM   #8  
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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

Last edited by Depalma; 05-13-2008 at 10:43 AM.
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Old 05-13-2008, 03:36 PM   #9  
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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!

Last edited by WaterRat; 05-13-2008 at 03:36 PM.
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Old 05-13-2008, 05:24 PM   #10  
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The video is wonderful. Thank you!
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Old 05-14-2008, 04:42 PM   #11  
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I like Bradford presses: http://www.youtube.com/watch?v=kXPh_mfueFo

They let you work the delts without really involving the triceps.
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Old 05-19-2008, 10:36 PM   #12  
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I just do:

Overhead press
Bent over row
Benchpress
Lat pulldown

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