START HERE!
START HERE!
Bigger shoulders are not necessarily the same thing as broader shoulders.
You can have mounds of muscle on your shoulders but still not have very much width, leaving you without that coveted v-taper.
Lack of shoulder width is usually because of underdeveloped SIDE DELTS.
The part of the delt that makes your shoulders look BIG is primarily your front delt. Building this part of the shoulder is a little easier to accomplish for most lifters.
SIDE DELTS are another story.
This is the part of the shoulder that will give you that sought-after wider appearance — but it’s usually much harder to develop.
Only a few exercises bias this smaller and rather stubborn muscle, and most experts would agree…
If your side delts are lagging behind in development…
lateral raises are the best way to catch them up!!
Today we are walking you through **6 LATERAL RAISE VARIATIONS** to try out!
Yes, six! Why do you need so many?
You don’t!!
These are just a few of the best lateral raise variations you can test out to see which YOU like the best! None are any better than the other.
The best variation is the one where YOU get the most mind-muscle connection and can really isolate the muscle!
Try all 6 variations and then figure out which one (or two) is right FOR YOU!
BEFORE WE DIVE IN …
We want to quickly mention a few lateral raise misconceptions to be aware of so you can get the most out of whatever lateral movement you choose!
- MISCONCEPTION: There is only “one” or “the best” way to do a lateral raise.
TRUTH: There are MANY ways, and today we are showing you 6 variations. Ultimately, what you choose needs to feel good on our shoulders and allow your side delts to do all of the work without overly recruiting your traps or front delts. Each of these variations has a place in a training program. But ultimately, it’s what feels best for you!
- MISCONCEPTION: Lateral raises are easy! I don’t need to be shown how to do them.
TRUTH: Yeah, they look simple, and in theory they are, but it’s actually really easy to butcher this movement. Most people do them wrong. Today we will show you how to perform the lateral lift with proper form, so you are biasing only your side delts.
- MISCONCEPTION: You need to lift heavy to get wide shoulders!!!
TRUTH: You need to check your ego and go as low as it takes to do the exercise in a slow and controlled manner without bouncing or adding momentum from your legs, traps, etc. Five-pound raises done with proper form will result in way more side delt growth than throwing around 20’s with poor technique.
Now that we’ve cleared that up … let’s get to building some WIDER BOULDER SHOULDERS!!
Just remember — the shoulders are a tricky joint. Not everyone will be able to perform all six of these variations without some shoulder impingement. That is why we say none of these variations are “better” than the other.
Also, keep in mind — lateral raises alone aren’t enough to help you achieve your dream arms!
- You must focus on FULL body training.
- You must figure out what cardio is best for your body type & goals.
- You must match your macros (fats, carbs, proteins) to your personal goals.
- You must find a program that is sustainable long-term!
But …
Just like there isn’t a “one-size-fits-all” approach to building wider shoulders, there isn’t ONE diet or exercise program for everybody!
We know it seems overwhelming. That is why we came out with a FREE QUIZ that helps give you answers.
It is only 6 questions, and within minutes you will be given the best diet and training plan for your body type.
You can CLICK HERE to take it … unless you already have all of that under control and just want some lateral raise variations….
If that’s the case … let’s get to it!
Proper form is KEY to isolating your side delt. Make sure you watch THIS VIDEO for technique tips and to see how to perform all 6 variations with proper form.”
6 LATERAL RAISE VARIATIONS FOR WIDER SHOULDERS
1: DB Side Lateral Raise
Stand up with DB’s to the side of your thighs.
Slight bend forward (instead of standing totally straight up)
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat.
2: Seated DB Side Lateral Raise
Set up a bench in a totally upright position.
Sit back with your butt and shoulder blades all the way back against the pad.
Keep arms at a slight angle.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat.
3: Incline DB Side Lateral Raise
Set up a bench at a slight incline.
Hold DB with your free arm and lean against the bench
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps.
4: Barbell Side Lateral Raise
Same instructions as #1 using DB’s, except because of the size and shape of the barbell, you will need to do these one arm at a time.So, how are they different from a DB Lateral Raise? Using a barbell slightly changes the weight distribution, so (for most) it will feel totally different than using a DB.
Stand in an upright position with a barbell at your side.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps.
5: Cable Side Lateral Raise (in front of the body)
Attach a “handle” and lower the cable all the way to the bottom.
Grab with the arm furthest away from the pulley.
Slight elbow bend (don’t lock out your arm)
Focus on bringing your elbow out (*think reach out not up*)
Raise arm to shoulder height (keep elbow in line with shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps.
6: Cable Side Lateral Raise (behind the body)
Exactly the same as the previous lateral raise, except the pulley is behind your body instead of in front of your body!
There ya have it…
Pick the one or two of the above lateral movements that you feel are the most effective for you! Include them in your shoulder days for at least 4-weeks, and you should get that outer delt head growing for a wider shoulder look!
— BUT DO NOT FORGET —
FORM IS KEY! FORM IS KEY! FORM IS KEY!!
We can not emphasize this enough!!
The lateral raise effectively targets the side delt and not much else, but ONLY when the movement is done with strict technique!
You will NEVER experience your full side delt potential if you throw around heavy weight and rush through the movement.
Here are some simple FORM TIPS to keep in mind …
- Lead with your elbows, and don’t jerk! Aim to only use the momentum from your shoulders and limit the use of your traps, legs, etc.
- Think of reaching OUT and not just UP as you raise and only go to about shoulder height.
- Don’t “pause” during the easiest part of the lift (the bottom.) If you are going to pause, pause in the lengthened position (the top.)
- Don’t let the weight “fall” on the way down. Lower slowly and controlled! Much muscle growth comes from lifting the weight up, but you also get some from lowering it back down!
If you’re trying to build broader shoulders ….
Take advantage of every part of the lift – all the way up AND all the way down.
If you haven’t been able to get your shoulders to grow – a slight change in the way you perform an exercise may be all you need!
THAT SAID …
Don’t forget that you can’t just do lateral raises and expect your shoulders to grow!
You’ve gotta hit all the heads of your delts, focus on FULL body training, and make sure you are providing your body with the fuel it needs to be able to grow lean calorie-burning muscle!
Exactly why it’s so important to know your BODY TYPE!
For example, did you know that if you’re a naturally thin “ectomorph,” you probably have more narrow shoulders, which could make getting WIDER shoulders a bit more of a challenge for you than, say, an “endomorph?”
The key is to not fight your genetics! You need to work with them! Learn more about how to better do that (for free) by clicking HERE!
We hope you found these 6 LATERAL RAISE VARIATIONS useful! If you want more exercise variations like these for other body parts, let us know in the comments of the instructional video!
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