T Nation

Lateral Deltoids


#1

Hey i wanna ask a question about lateral deltoids, i know alot of effective exercises to increase them, but i would like to know what are the one that have the least trap involvement. i havent got wide shoulder girdle and my clavicle is parallel to the floor so traps are bigger by default. i would like to widen my shoulders but not traps anymore.

any help is welcomed


#2

I have the same problem. I’ve found shortening my ROM on dumbbell laterals helps.

A good lateral variation that seems to minimise trap involvement is behind the back cable laterals


#3

hmmm interesting. i remembered bret contreras had a series of articles where he measured
mean and peak activity in muscles and cable lateral raises where on top for traps


#4

If you can do them correctly, it might be worth trying heavy partial reps a al John Meadows. I also like lean-away laterals, feels like there is less trap involvement for me atleast.


#5

will have to try both next workout, thanx


#6

[quote]daracv wrote:
hmmm interesting. i remembered bret contreras had a series of articles where he measured
mean and peak activity in muscles and cable lateral raises where on top for traps[/quote]

yeah, to be honest I don’t really agree with any of the results of Bret’s EMG data. Just doesn’t match up with my own personal experience


#7

[quote]Yogi wrote:
I have the same problem. I’ve found shortening my ROM on dumbbell laterals helps.[/quote]
Lots of people seem to like short ROMs, especially kicking up the reps “Meadows style”.

I actually get a better feeling with the opposite, a full ROM and holding the peak contraction for a legit one-one-thousand count. Legit as in, both arms parallel to the ground and holding that position with zero movement for a deliberate pause, not just a quick half-beat, before lowering.

Bumping up the TUT with that contraction isn’t so much about taking the traps out of the movement, but increasing the actual work done by the delts.


#8

Your best solution would be to improve your mmc because this seems to be the root of your problem. I have no doubt that you will be letting your traps take over no matter what exercise variation you use when you get to a weight that’s challenging enough.


#9

[quote]dt79 wrote:
Your best solution would be to improve your mmc because this seems to be the root of your problem. I have no doubt that you will be letting your traps take over no matter what exercise variation you use when you get to a weight that’s challenging enough.[/quote]

which brings me to my next point: seems to always be the case that people use too heavy a weight on laterals and that always makes them rely on traps


#10

[quote]Chris Colucci wrote:

[quote]Yogi wrote:
I have the same problem. I’ve found shortening my ROM on dumbbell laterals helps.[/quote]
Lots of people seem to like short ROMs, especially kicking up the reps “Meadows style”.

I actually get a better feeling with the opposite, a full ROM and holding the peak contraction for a legit one-one-thousand count. Legit as in, both arms parallel to the ground and holding that position with zero movement for a deliberate pause, not just a quick half-beat, before lowering.

Bumping up the TUT with that contraction isn’t so much about taking the traps out of the movement, but increasing the actual work done by the delts.[/quote]

Yeah I find too low and it makes my rotator cuff feel funny (think I read somewhere that the first few degrees of a lateral raise is all infraspinatus anyway, which might explain that). It’s one of the reasons I don’t do those heavy partials people do. Makes my shoulders feel awful.

I do the same pause at the top thing you do, too.


#11

Yep partials first and foremost…


#12

yeah i did those partials before, but i did them on a bench so cant cheat. is that the better way of doing them or is it better standing with a little cheat?


#13

I like these as well as the above suggestions: