Lateral Raises: Stuck at LOW Weight

  • aroydee

    Posts: 15

    Aug 23, 2009 7:25 PM GMT
    Hey guys....

    I am progressing pretty well on a workout program, doing a 4-day split.

    I do Lateral Raises after Overhead Press, but find myself struggling... I am stuck at low weights and cannot progress.... I try to them straight armed, but usually have to do a small bend at the elbow.

    Is there a complementary exercise I can be doing to help build strength in this movement? Is my problem a common one?

    Many thanks -- and if you need more info from me, always happy to supply!
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    Aug 24, 2009 12:51 AM GMT
    What is low weights? I have 54 inch shoulders and do 10, 15, 20, 25, 30...and even 7.5. depending on where they are in the shoulder workout. Your medial deltoids don't need big weights. If you're using more than 25, or so, likely you're not lifting properly. Judging from what little information you've provided (no profile data; no weight or rep data) 20 is probably a plenty for you. It's normal to bend your elbow a bit, and to "pour the pitcher."

    Of course, your deltoids are going to be exhausted a bit after doing shoulder presses (hopefully, on the posterior side). What are overhead presses?

    Moderate to high reps medial side lateral raises will give you shoulders. You'll want to be sure to include reverse flies to work on your posterior deltoids. Don't do shoulder presses to the front. You'll over develop the anterior side and end up with shoulder impingement. It's critical you do angonist / antagonist in the shoulder region. DO NOT do flat bench presses with a bar. They won't help your development, other than overdeveloping your shoulders and you'll end up hurt. Do dumbbell inclines presses, instead, through a full range of motion.

    When asking a question, please show some decorum by providing meaningful data.
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    Aug 24, 2009 2:13 AM GMT
    chuckystud said

    When asking a question, please show some decorum by providing meaningful data.


    Why? You never do...
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    Aug 24, 2009 2:19 AM GMT
    I don't use heavy weights on the lateral raise either. To me, it's not exactly a power/strength movement, like a shoulder press (barbell or dumbbell).

    I see a lot of guys contort their bodies, stand on their tippy toes, and make weird faces while trying to do lateral raises with dumbbells that are just way too heavy.

    Personally, I like to do lateral raises with a low cable pulley and a D-handle, one side at a time. I do them nice and slow, so that I get both positive and negative resistance. I use the 20 lbs setting and shoot for more than 10 reps.

    If you want an alternative shoulder exercise, you should try barbell upright rows.
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    Aug 24, 2009 3:26 AM GMT
    Yeah.
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    Aug 24, 2009 3:37 AM GMT
    this helped me, thanks, guys! wish there were more strength training focused posts here
  • aroydee

    Posts: 15

    Aug 24, 2009 3:46 PM GMT
    Even though I violated "decorum", these responses have been super helpful.

    I promise to do penance --but for the moment, thanks guys!
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    Aug 24, 2009 4:02 PM GMT
    I like lateral raises lying on my side on a bench. It really isolates the shoulder. I can never go heavy with the weight. 15lbs max for me right now, when I'm on my side.
  • UFJocknerd

    Posts: 392

    Aug 24, 2009 4:37 PM GMT
    You don't want to be knocking form for weight on lat raises. Just do what you can with the best weight you can, using correct form. Everyone starts out lifting light.
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    Aug 24, 2009 5:24 PM GMT
    You will see some dipshits lifting heavy weights on their lateral raises (35 to 55 lbs). When you watch their technique you'll know why they can: they swing their body and cheat.

    Stay on the low weights.
  • outdoorjunkie

    Posts: 118

    Aug 24, 2009 5:38 PM GMT
    Would I be correct in guessing you're talking about going up five pounds? I have found that it's really, really difficult for me to go up an entire five pounds for lat raises when I need to move it up a step. However, many gyms (including mine) have very few in-between weights. For instance, I needed to go from 15 to 20 pounds, but really couldn't. I could get away with maybe four reps at 20 pounds. So, I took a two pound weight in each of my hands, along with the 15, and it worked perfectly. It may look a little odd, but if you're having trouble going up five full pounds, try making it work with what you can.

    Another suggestion would be to use a tube or bands. Stand with them under your feet, and raise your arms up from your side. This is more resistance training, for sure, but I found it also helped me break through that weight plateau for lat raises.

    Good luck!
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    Aug 24, 2009 6:11 PM GMT
    Maybe try using/alternating using a machine at your gym . . . .