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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.
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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.
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