If you train at the gym or have ever watched a video of sweaty guys grunting (at the gym, in almost full clothing), then you are probably familiar with lateral raises aka side raises aka shoulder fly (that’s what Wikipedia says, I’ve never heard this one before).
This is the exercise I hated the most when I started training, as I’ve never felt anything, weights were small and it hurt my neck.
Well, even though weights are still small at least I know how to perform side rises effectively and I will share that secret aka magic formula aka mid delt buffer template with you below.
I think the best way is to use one dumbbell, or even better, cable pulley. Middle deltoid runs from the back to the front, so the best tension I feel is achieved when you train one arm (shoulder) at the time.
1. HOW TO STAND
First tip if you are using a dumbbell is to lean towards the wall/handle so the muscle is lengthened before you start. Elongating the muscle by even 10% has significant impact on the shoulder, so lean away.
2. HOW TO HOLD IT
Second tip is to grip the dumbbell not in the middle, but have your thumb and index finger by the plate, like this
This will cause shoulder to do extra work to stay neutral or go into internal rotation, which will get more work done from the middle delts.
If, however, you are using a cable pulley, you don’t have to lean towards the machine as cable provides constant tension - you can just stand or lean away. This will depend on the type of cable pulley you are using.
As you pull the arm away from your body remember to provide a small twist inwards at the end.
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'