DROP THE (dangerous) DUMBBELLS
And Try This CABLE ONLY Delt Workout
If you want to have longevity in the gym and be healthy enough to train consistently and see results … you have to avoid injury.
DID YOU KNOW … 90% of gym injuries happen while using dumbbells?
We will never tell you to avoid dumbbells. We love them and use them in the majority of our training programs.
But studies have found that they do hold a higher risk of INJURY. This most likely is the case because, with dumbbells, movement is not restricted. If proper form is not used for the entire range of motion when using dumbbells, you are more likely to get hurt!
A low risk of injury is only one reason we love training … WITH CABLES!
- They are a lot more fluid and smooth than free weights.
- They take NO set up time because you aren’t changing and putting weights away.
- They are great for isolation and for working imbalances with unilateral work.
- They help keep you injury-free because using pulleys means you don’t directly push or pull against the force of gravity like you do with free-weights.
Cables are a great choice for higher reps, isolation, and focusing on pure mind-muscle connection, which is exactly what we are doing in this killer workout.
But there is something VERY DIFFERENT about this workout. You don’t STAND UP!
That’s right…. you will lay down for every movement!
MOVEMENTS DEMONSTRATED IN VIDEO
LYING CABLE SHOULDER PRESS
LYING CABLE FRONT DELT RAISE
LYING CABLE REAR DELT FLYES
LYING CABLE UPRIGHT ROW
LYING CABLE LATERAL RAISES
There is a specific purpose that we lie down during these exercises.
Lying down instead of standing up will provide TOTAL DELT ISOLATION because you can’t use your legs or swing! You will have NO MOMENTUM!
You will probably get a few stares, then people will want to mimic you, and may even ask how in the world you came up with this variation! Make sure you share the love and send them this blog or tell them about our YOUTUBE CHANNEL!
ONE MORE IMPORTANT THING BEFORE YOU TRY THIS WORKOUT…..
YOU WILL NOT BE ABLE TO GO HEAVY!!! Don’t even try it!! If you try to go heavy, your shoulders will totally be taken out of the equation, and you will (at best) work your traps.
There is a time and place to lift heavy … this workout isn’t designed for that.
Go lighter than you think and give it at least half-way through the set before you decide you are going too light, or increase the rep range.
Trust us .. you will feel the burn!
Throw these in on a lighter delt day or even do a couple of them as finishers on a heavier lift day.
Remember that the BEST workout routine will incorporate cables, machines, and free weights. They all have their strengths and weaknesses, and having a plan that uses a variety of equipment, rep ranges, and heavy/light lifting is key for progress! We have a ton of ready to download programs that take all the guesswork out for you! You can check them out HERE!
But keep in mind that everyone needs a different training style and diet based on their specific body type. We have a FREE FIVE QUESTION BODY TYPE QUIZ that you will want to take before you start a plan! It will tell you everything you need to know so that you can see OPTIMAL results in the FASTEST time!