BetterU, Inc. - Personal Training, Health, Fitness, Fat Loss, Muscle Gain, Exercise and much more!

Fitstep.com - Powerful
Fitness & Training Info!

Muscle-Building • Fat Loss Unique Exercises More!

Yours FREE!  

Burn fat and build muscle at the SAME TIME with my 30 day "Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" Grab it here free!

:
 
General Fitness Library Fat Loss Exercise Library
Advanced Training Muscle & Strength Muscle Anatomy
Questions & Answers Nutrition & Supplements Newsletter Archive
Our Fitness eBooks PowerfulTrainingSecrets.com Fitness Equipment Reviews
 

 

Chain and Plate Side Delt Lateral Raises for Wider Shoulders

 

Related
Articles

Have a look at some of the articles published in previous issues of BetterU News...

Improvise a Shoulder Press Machine

Side-To-Side Barbell Shoulder Presses For Building Shoulder Width and Explosive Power!

Pike Handstand Push-Ups and Horizontal Push-Ups

Sign up now!

:
 

 


 

Secret Training Tip #427 - Chain
& Plate Side Delt Laterals

Home -> BetterU News Archive -> Issue #16 -> Laterals

 By Nick Nilsson

An incredible new side delt exercise that will help you build a dramatic V-taper



The lateral or side deltoids are what make your shoulders wider. You can't change your bone structure therefore building these muscles is the only practical way to accomplish that increased shoulder width.

I've come up with a variation of the side delt lateral raise that places not one but two distinct angles of tension on the delts at the same time. Normally, when you do dumbell laterals, you only get tension on the delts because gravity acts directly on the dumbells, pulling them straight down. This new exercise also adds tension on the delts laterally (directly out to the sides). Combined, these two angles of tension make for a far more effective movement for training the side delts. (There will be a link where you can see pictures of the set-up as well as how the exercise is performed at the end of the article.)

For this exercise you will need the following equipment: two single cable handles, barbell weight plates, two clips, and a three-foot length of chain or cable (if you use a cable, you must have loops you can hook the handles onto at both ends. This is why I prefer the chain. You can get a three-foot length of chain for a few bucks at any hardware store - it's worth it!). Be sure you get a fairly thick quality of chain that is rated to at least several hundred pounds or more.

  • Hook one handle onto one end of the chain. String the chain through the center hole of the weight plate. Clip the other handle on.
  • Grasp both handles and get into the regular lateral raise start position (knees slightly bent, hands held down just in front of you, slight arch in your lower back). Make sure the barbell plate is hanging in the center of the chain and that it's not resting on the ground (you may need to shorten the chain if it is).
  • Raise the handles directly out to the sides and up, exactly as you would for a regular dumbell lateral raise. The barbell plate will come up and contact your upper abdomen.
  • Hold the contraction at the top for a moment then lower slowly and repeat. If you want to get an extra squeeze of tension, on the last rep of the set, hold the contraction at the top for as long as possible until you can't hold it up any longer.

Even though the motion itself is exactly like the dumbell lateral, the application of tension is very different. You will get more tension for a longer period with this exercise, and it's all concentrated on the lateral delts.

 

  • To set up this exercise, hook one handle onto one end of the chain.

  • Now thread the chain through the center hole of the weight plate.

  • Clip the other handle onto the other end and you're all set.
Chain Plate Laterals Set-up


Chain Plate Laterals Start Chain Plate Laterals Finish
  • The movement itself is performed exactly like a dumbell side delt lateral. Remember to keep your knees slightly bent and leaning slightly forward at the waist. Your lower back should have a bit of an arch as well.
  • Start the movement using muscular power rather than momentum.
  • Try to push your hands out wide to the sides as you are doing the exercise to put more lateral tension on the delts.
  • This exercises puts both vertical and lateral tension on your shoulders, increasing the effectiveness of the lateral movement.

Want more unique and innovative training information just like this?

Then you need "Powerful Training Secrets"...

"Powerful Training Secrets" is our extraordinary new membership site that is PACKED with new and effective information information, just like this. If you want to maximize your muscle, build strength and drop fat and the "normal" training just isn't doing the job, you NEED the cutting-edge techniques and exercises you'll find in "Powerful Training Secrets."

The best part? Almost EVERY SINGLE TECHNIQUE AND EXERCISE has video demonstrations so you know EXACTLY what you're doing every step of the way!

Click here for more information and to sign up now!


Grab My BEST Body Transformation Program FREE...

Subscribe to BetterU News now and get a copy of "My Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" for FREE!

This complete 30 day training and eating program reveals my single most powerful physique transformation secret...sign up now and it's yours!


: 




Want More Powerful Fitness Information?

Read another issue of BetterU News now!

 

 

 

 

 

 

 

 


Mad Scientist Muscle Metabolic Surge - Rapid Muscle Explosion - 28 Days The Best Exercises You've The Best Abdominal Exercises Gluteus to the Maximus - Build a
Mad Scientist Muscle Metabolic Surge - Rapid
Fat Loss
Muscle Explosion - 28 Days
to Maximum Mass
The Best Exercises You've
Never Heard Of
The Best Abdominal Exercises
You've Never Heard Of
Gluteus to the Maximus - Build a
Bigger Butt NOW!

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph/fax# Toll Free (888) 361-6023
Copyright 2013 BetterU, Inc. ©

Contact Us/Helpdesk
Link Directory
About Us
Privacy Policy/
Terms of Service


Sign up for BetterU News, our free newsletter, and learn how you can...
- burn fat
with powerful fitness tips that switch on your metabolic furnace...
- build muscle and strength
using groundbreaking training techniques...
- discover unique and exciting, never-before-seen exercises!
 
:
BetterU, Inc. - Personal Training, Health, Fitness, Fat Loss, Muscle Gain, Exercise and much more!
 
 

 

BetterU News - Issue #68 - Bigger Chest, Fitness Information Overload,, Rack Hack Squats for Legs

 

Related
Articles

Have a look at some of the articles published in previous issues of BetterU News...

10 Things You Can Do To Lose Fat Without Even Trying

A Bitingly Sarcastic Look at Useless Supplements and Worthless Training Equipment

Why "Toning Up" Can Spell Disaster For Your Fitness Results!

Sign up now!

:
 

 

 

 

 

 

 

BetterU News Issue #16
Home -> BetterU News Archive -> Issue #16 - April 30th, 2003


Secret Training Tip #427 - Chain & Plate Side Delt Laterals

An incredible new side delt exercise that will help you build a dramatic V-taper.



The lateral or side deltoids are what make your shoulders wider. You can’t change your bone structure therefore building these muscles is the only practical way to accomplish that increased width

I’ve come up with a variation of the side delt lateral raise that places not one but two distinct angles of tension on the delts at the same time. Normally, when you do dumbell laterals, you only get tension on the delts because gravity acts directly on the dumbells, pulling them straight down. This new exercise also adds tension on the delts laterally (directly out to the sides). Combined, these two angles of tension make for a far more effective movement for training the side delts. (There will be a link where you can see pictures of the set-up as well as how the exercise is performed at the end of the article.)

For this exercise you will need the following equipment: two single cable handles, barbell weight plates, two clips, and a three-foot length of chain or cable (if you use a cable, you must have loops you can hook the handles onto at both ends. This is why I prefer the chain. You can get a three-foot length of chain for a few bucks at any hardware store - it’s worth it!). Be sure you get a fairly thick quality of chain that is rated to at least several hundred pounds or more.

  • Hook one handle onto one end of the chain. String the chain through the center hole of the weight plate. Clip the other handle on.
  • Grasp both handles and get into the regular lateral raise start position (knees slightly bent, hands held down just in front of you, slight arch in your lower back). Make sure the barbell plate is hanging in the center of the chain and that it’s not resting on the ground (you may need to shorten the chain if it is).
  • Raise the handles directly out to the sides and up, exactly as you would for a regular dumbell lateral raise. The barbell plate will come up and contact your upper abdomen.
  • Hold the contraction at the top for a moment then lower slowly and repeat. If you want to get an extra squeeze of tension, on the last rep of the set, hold the contraction at the top for as long as possible until you can’t hold it up any longer.

Even though the motion itself is exactly like the dumbell lateral, the application of tension is very different. You will get more tension for a longer period with this exercise, and it's all concentrated on the lateral delts.

For pictures on how to set up and perform this exercise, go to the following URL:

http://www.fitstep.com/Misc/Newsletter-archives/issue16/delts2.htm


Grab My BEST Body Transformation Program FREE...

Subscribe to BetterU News now and get a copy of "My Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" for FREE!

This complete 30 day training and eating program reveals my single most powerful physique transformation secret...sign up now and it's yours!


: 




Want More Powerful Fitness Information?

Read another issue of BetterU News now!

 

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

df BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph#/fax#: Toll Free (888) 361-6023
Copyright 2009 BetterU, Inc. ©

Contact Us
About Us
Privacy Policy/
Terms of Service