Hey, what’s up guys? Sean Nalewanyj, of EliteImpactLabs.com
here. And in this video lesson, I want to give you a few really good tips to help maximize
the effectiveness of all of your side lateral movements. So, side laterals are a great exercise
because of the one shoulder lift that allow you to really isolate that lateral head of
the shoulder, which is that middle portion for overall upper body width. Now, a lot of
people — well, most people actually, make a lot of key mistakes on side laterals that
decreases the effectiveness of the exercise, and increases their chances of injury. So,
the first thing I should point out is that anytime you’re performing a side lateral exercise,
you really want to make sure that you’re using a weight that you can control at all times
with strict form. Most people go way too heavy on side laterals. And not only does that shift
the tension on to other muscle groups that you’re not trying to target, but it also puts
your shoulder joint under a lot of stress. And the shoulder joint is an area that’s very
susceptible to injury. And if you do injure your shoulders, it’s going to screw up most
of your upper body training. So, you really want to protect that shoulder joint at all
cost. And so, yes, for side laterals make sure you’re picking a weight that is light
enough that you can control it at all times without using an excessive amount of momentum.
Now, in terms of actual form, again, this is an area where a lot of people make some
key mistakes that takes the stress off of the lateral delt and shifts it onto surrounding
muscle groups such as the anterior delt, so the from the shoulder, the traps and the spinal
erector. So, I’m going to give you four simple shifts that you can apply to your side lateral
raises to take the tension off of those muscles and shift it straight onto that lateral head
for overall shoulder-width. So, I’m going to use some lightweight here just to demonstrate
the form, but let’s go over it. So, the first thing we want to do is instead of staying
upright, we actually want to lean slightly forward throughout the entire movement. The
second thing, and you’re not going to be able to see this, but you want to keep your abs
lockdown. So, keep your abs really tight throughout the entire exercise. That’s an awesome tip
that is going to really increase that stress on the lateral head, because it’s going to
take your spinal erectors out of the equation. So, we’re leaning forward, abs are tight.
And then as we curl — or sorry, not curl, raise the weight up, what you want to think
about, and I’ve — I’ve said this for a lot of previous exercises, but it applies here
too, sort of pretend that you’re forearm, and your wrist, and your hand don’t exist
and you’re doing all of the polling with your elbow, and on this exercise with your pinky
as well. So, you actually want to lead with your pinky. So, as you’re raising the weight
up, you’re using your elbow, and you’re using your pinky finger. And at the top of that
lift, you actually want your pinky finger to be higher than your thumb, okay? And doing
that is going to again, put more tension on the lateral head and take it off of the front
of your shoulder. And then the final thing is that you want to make sure that you’re
only raising the weight up until your upper arms are parallel to the floor, and no higher.
If you go higher than parallel, what you end up doing is just bringing your traps into
the equation, which is obviously not what you’re trying to do. So, quick review; leaning
slightly forward, abs are tight throughout the entire exercise. We’re leading with our
elbow and our pinky. And we’re stopping when our upper arms are parallel to the floor.
So, give those four tips a try. You’re going to notice a huge difference when you do it.
It is going to require you to use a lighter weight. But again, as I pointed out in so
many previous videos, the objective amount of weight that you’re lifting doesn’t matter.
What matters is the overall amount of tension that you’re putting on the target muscle.
So, if your side lateral raising 45, 50, 55-pound dumbbells, there’s a really good chance that
you’re using an excessive amount of momentum. And you’re also involving surrounding muscle
group. So, use those four tips that I’ve outlined. And just kind of gradually scale it back until
you find the weight that allows you to employ those for tips, while still controlling the
weight at all times. And while still being able to train with a high level of intensity.
So, I hope you found this video lesson here useful today. As always if you did like the
video, please make sure to hit the like button, leave a comment and subscribe to stay up-to-date
on future videos. Also make sure to grab your free 28-day mass building plan using the link
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videos, tips and muscle building supplement giveaways. Thanks again for watching. And
I’ll talk to you again soon.