shoulder lateral raises

[adrian]

help!!..i think im doign it wrongly, when i do it,... shooulders dont get worked, its traps!...i always get muscls pain teh next day at traps muscls nt middle deltoids...a little help?

[swanso5]

well apart from being a near useless exercise, you're using too much wt and using ordianry technique...decrease wt 30%...keep shoulders shrugged down not letting traps raise when your arms do...also at the top posdition you should tilt your hands so that your little fingers are higher than you're thumbs like pouring a jug of water

[Blades 2515]

Instead of worrying about your form for an exercise such as Shoulder Lateral Raises, why don't you focus on an exercise that will develop strength and size in your medial/anterior/posterior delts, traps, and triceps simultaneously?

I strongly encourage you to perform Standing Overhead Presses (Military Press, or Push Press, or Split Press). Shoulder exercises such as these are much more effective because you are using more muscles and pushing more weight. Thus, making them more efficient as well. What a deal!

[mamads]

What is the split press? How do you do it? Thanks, Darlene

[Blades 2515]

The Split Press is similar to the Military Press, except one of your legs is positioned in front of the other.

Basically, you stand with your feet about shoulder-width apart. Then place one of your legs (your dominant one) about 12 inches in front of the other leg.

Then, perform a strict press (using only your shoulders and arms, without help from your legs) to press the bar overhead.

[mamads]

Thank you for your help .

Darlene

[swanso5]

i would lean towards rther split jerk which is the same thing but you start with legs parallel, do a little bend an jump and push the bar up using legs as well as shoulders which allows more wt to be used...like wt lifters do