AT I’ve been doing exactly this to grow delts and not hit traps - haha! Yeah it’s working.
I also started combining a next stretch with a side raise, using very low weight, so deactivate traps. I’ve also been using high rep Arnold presses.
But my rear delts suck. I’ll try the L side raise, but are there any other suggestions on how to bring them up without hitting traps?
I have been focussing on rear and side delts for a couple years now…with all kinds of variations…without much progress, in the area im trying to build…
then about 2 weeks ago…I dropped all side lateral movements and tried the L-Lateral raise…presto! my side/rear delt tie-in took off…
and I literally have to use only 5, 7.5, and 10 lb baby weights…
any idea why this worked so well???
if you have not tried this give it a shot.
I personally don’t care for L-Lateral raises. I too did side laterals and rear laterals in every shoulder workout. Mixed it up with cables, machines, etc. Not much for results.
My current program has lean-away dumbbell side lateral raises which help to remove the upper trap from the movement (to parallel of floor, “tea cupped” at top of movement). I like to grab onto a smith machine set at shoulder level, put my feet right under the bar, then lean way out, keeping body straight.
Maybe that’s why the L-Lateral’s work for you? You’ve removed the upper trap.
And my shoulder presses are now done in higher rep range (used to be 70lbs for 4-6 reps; moved to 40lbs for 15 reps; 3 sets) and with a neutral grip (palms facing each other through the whole movement) in the attempt to lessen the focus on the anterior delt and focus more on the medial. Just make sure your elbows are flared to the side, not the front throughout the movement.
My shoulders have “taken off” too. I guess any growth is great. Hence the exaggerations.
Maybe you want to try adding these two movements I’ve listed above to your current program as well.