Shoulder (LATERAL RAISE) question

[gthang2003]

When doing Lateral Raises I usually keep my palms facing down.. while working out yestarday I saw a trainer training someone who was doing them with his thumbs facing up. Would that isolate it more??

My shoulder routine

Shoulder Press 1 warm up 3 sets of 8-10
Side Raises - 3 sets of 8-10
front raises - 3 sets of 8-10
Upright rows- 3 sets 8-10
rear delt raises (reverse peck deck) 3 - 810
shrugs 5 sets 10 -12

[YCB]

why don't u try it and see?? I do the 5 with the ones with palms facing down.. then five with thumbs up... in one set

plus if ur upright rows is the one where your hands are close together and u pull towards ur chin.. you shouldn't do that one because its a cause of rotator cuff injuries

[Marsh]

THe only difference that i could see it making would be that it involves your anterior deltoid a bit more( the front part of ur delts) I dont know if it actually would effect them more so though

[hockeybronx]

Are you doing it with any weight?

I like to do it with dumbell weights in each hand. So I have been doing them with fisted hands and palms down.

Perhaps I will try it with my palms up.

[JustinL]

The only reason I do it with thumps facing up (palms forward) is that it takes stress of the radial collateral ligament. The load is now extending the elbow instead of trying to adduct it. Elbows don't deal well with lateral stresses.

[TrevorK]

The lateral raise is a great exercise - but if you don't do it consistently the same way, it doesn't work.

Changing your form by putting your wrists above your elbows can alter which head of the delt you have as the primary muscle.

You should always have your wrists below your elbow through the whole movement.

[Wildcat]

Originally posted by gthang2003

Shoulder Press 1 warm up 3 sets of 8-10
Side Raises - 3 sets of 8-10
front raises - 3 sets of 8-10
Upright rows- 3 sets 8-10
rear delt raises (reverse peck deck) 3 - 810
shrugs 5 sets 10 -12

by upright rows do you mean lat pull downs? thats how i interpreted it, if so you should scrap that from the routine and switch in some cable laterals and/or delt flys.

sounds like a pretty good routine otherwise. maybe instead of doing 5 sets of dumbell shrugs do 3, and then 3 sets of barbell shrugs behind the back just to mix it up.

:thumbsup:

[Marsh]

He might have meant that, but by upright rows i think he meant this one exercise where you hold your arms bent in front of you and just kinda push up witht he dumbell....sorta like a military press but in front?> haha its weird to describe

[~Leah~]

I do believe upright rows would be pulling up to the chin, usually with a straight bar on a cable machine. Pulling up = upright row...

[gggunit]

check this site out it shows it exactly

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

http://www.abcbodybuilding.com/excercise/upright%20rows.htm

[YCB]

Originally posted by gggunit
check this site out it shows it exactly

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

http://www.abcbodybuilding.com/excercise/upright%20rows.htm

now check this

http://www.bodybuilding.com/fun/betteru26.htm