STOP doing LATERAL RAISES like this!
ฝัง
- เผยแพร่เมื่อ 31 ก.ค. 2021
- Lateral raises are arguably the most effective exercise to grow the medial head of your shoulders. Therefore, it's crucial to perform them correctly. Oftentimes, people unnecessarily hinge their hips and swing their body causing momentum to take over and their arms to flap like a bird. Instead, make sure to squeeze your glutes and puff out your chest to straighten your posture, then drive the weight up with your elbows by keeping your pinkies up as opposed to your thumbs.
I hope that helps and subscribe for more lifting tips! #Shorts #Gym - กีฬา
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Heads up: Slightly leaning forward is totally fine just as long as you aren’t unnecessarily using momentum to swing the weight. That means a slight hip hinge during the eccentric and a small thrust during the concentric is ok as long as the weight is still under control. (FULL TUTORIAL IS ON MY CHANNEL! - Check out my '2 Minute Tutorial' playlist!)
Bro. What is your weight and height?
@@dwync I was literally going to ask the same thing.
Great info on this excercise
Thx man... Already corrected just about every exercise I have been doing at the gym for a year.
Allright, quick tip, get some meat on that meazly frame by doing compund exercises for hypertrophy instead of trying to sound like you know what youre doing, noob
You don't keep your pinkies up to avoid stress on the joint. You lean a bit forward to include the rear delt in the lift.
Wait, really? See I thought you lean forward just for safety purposes. But im glad to know the rear deltoid also gets worked in this exercise!
@@icantmemorize7703 Of course. That way it comes out as a sort of shoulder raise/row. The pinky raise does that, but it rotates the joint, so it ads up to the strain.
ye theres many way to do it but this guys act like theres only one correct variation..
@A A you probably did too high try it without going over your shoulder
@A A You might want to check Jeff's video
th-cam.com/video/q5sNYB1Q6aM/w-d-xo.html
"Jeff Cavaliere wants to know your location."
lol
@@milan5867 lmao right mmh is this a *date*
Hahahaha
Im dead bruh, just watched jeffs video on this.
Always thumb up, lean a bit forward for same effect and not cause injury
😂😂 yep
Step 1. Stay straight, Step 2. Pinkies up, Step 3. Enjoy the shoulder impingement.
😂
What do you mean "pinkies"?? Do you mean the smallest finger?
@@royalpanther6391 Yes.
@@royalpanther6391no duh
@@sherry.blossom9866 If you just used your time and effort to actually answer my inquiry, we would've been done a long time ago so we can now both sleep at night with a peace of mind. But you chose to just say "no duhh"!?? No duhh and what!??? Spit it out!!! 🤦😪
Keep your pinkies up at your own risk, as it internally rotates the shoulder and may cause shoulder impingement or worsen an existing one.
absolutely correct..... we need to have some external rotation while doing these raise.... i agree with you
@@vimal6113 a guy named Jeff would agree with that also! 😎
True
I checked your name if it was jeff cavalier
@@pigeon-hater2267 haha yeah jeff hates internal rotation
This guy shows how it's done wrong 2x times. Great work. And not his first failure
except he doesn't
@@rajarshichakraborty8862 he does
😂😂
We are still waiting on your video to snow us how it’s done right, Mr. Olympia
@@shoexplay2994 okay, and stop living in your parents house after mr Olympia shows you how to do it
Oh I just realised that I was a Bird. Thx
Lmao bro funny comment
@@PrettyboiYT nice sarcasm bro
Same
Go down in weight
🤣🤣🤣🤣
I think according to Jeff Athlean-X your form in lateral raises is not the perfect
It's killing your gains!
@@Speax 😂😂😂
Bro don’t listen to anything Athlean has to say 😂😂😂
@@Conqueefstador i dunno which one is the truth but i can't deny that both Jeff and Max are of the best contents for me in the fitness industry
Jeff tells you to breath out before a squat
pinkies up causes impingement, the way you were doing it the first time without the sway is actually correct, and safe.
yeah that is also what I have seen in some research
@@BloodCatters Yeah its simple kinesiology, under those three heads is a whole different world of muscles, tendons, ligaments, nerves, ect..
Athlean x? 😂
@@aasir_ali my thoughts exactly. guys like athlean actually want to weaken you, they're only helping rich people and want you to be weaker
I saw these comments and already felt that shit trying it without any weight
I like keeping my thumbs up to reduce friction in the rotator cuff.
exactly.... it incorporate external rotation of the arm....
If you do, lean forward just a little, because your front delt will get more of the work as it will be fighting against the gravity directly with that hand position.
@@vimal6113 Thus primarily working the front delt as opposed to the lateral. Externally rotating on a lateral raise makes it more of a shoulder flexion movement as opposed to a shoulder abduction one
Yep
I feel like it'll be hard to hold the weight with your thumbs up but I understand why you'll do it just so you let yourself know you're doing good. I keep my pinkies up to be fancy
Honestly I'm just gonna do it however I want to do it, seen 3 different videos showing 3 different ways now I can't be bothered
loool, I know what you mean
Sameeeee 😂😂😂😂😂😂
Ur telling me 😮💨
Someone with past rotator cuff injury here. Pinkies upward (internally rotating ) is not ideal for shoulder lateral raises. Just do normal raises . You won’t realise the mistake until you accidentally injured yourself. So, there is an old saying “ Prevention is better than cure”
see the first one is actually correct.... as i have seen that in athlean x.... you lean a little forward and keep thumbs a little up and pinkies a little down to incorporate external rotation..... educate yourself and then open a youtube channel/....
and to all the people watching this, please dont fall for any one with a good body... longevity and healthy joints are just as important....
This man used athleanx as a reference and talked about “educate yourself” 💀💀💀💀
@@Tony_Clavel lmao, was just about to say that. It's 2022 and yet people still think athlean x is legit
@@rajarshichakraborty8862 I swear people only dislike athleanx because of his clickbait and beat around the bush explanations? Pretty sure he's actually a trained physician with real qualifications, is that bs?
same athlean x that used fake weights? nah he lost his credibility after that.
@@addyyy01many do not hang on his every word. I like the work out suggestions and actually check his info. Do I agree with everything he suggests? No. But his shoulder recommendation is correct. Do you not try out the form without weights? Have you not looked at the model of the human shoulder to see where this advice comes from? Athleanx faking his preformance doesn't deligitimise the basic info hes put out. What would you do if this guy was faking? Learn to think for yourself
Leaning forward allows for gravity to make it harder on your shoulders and angling your thumbs up slightly activates the front of your shoulder and prevents wear on your shoulder joints over time
Grab the 60s and do 2 reps while swinging furiously
Thumbs point up, not your pinkies. I I don't know about Max here, but I'd like to keep my joints when I become old.
What does pinkies and thumb raised even mean?
Here's a tip. Go for light weights while doing LR with straight arms. Will help you more
Cant straight arms can mess with ur elbows tho
I hear from John Meadows it can
Maybe unless you go light weight like you said, but even then I'm pretty sure he said it's bad
@@builtdifferent1546 no it won't
Ye for Ronnie Coleman everything is light weight even 1 rep max!
It's a awesome variation. For some people it might cause a problem depending on how their shoulder girdle is build but for most people it's perfectly fine.
Straight arms using dumbbells is stupid because it’s overloading your joints in an unnatural position. You don’t even keep your arms straight for a lateral raise on a machine so why do it with dumbbells?!?!
Guys if you don't want shoulder injury don't listen to this guy.
What are you doing man...
If you don't know anything about this stuff don't make videos, you are just going to get a lot of people injured...
For guys that want to know how to do it without getting injured:
Always lean a little forward so your lateral delt is parallel to the floor (That way lateral head is going to be more activated instead of frontal delt), always make sure that your thumb is above your pink (externally rotate your shoulder, never internally)
125k subs and does these videos, that's not okay man.
well said brother
I have a rotator cuff issue, I always avoid these types of workouts never know if I'm doing them right and there's safer options that I learned through PT.
l3rady 0 what are the safer options, and how do you know if you have a rotator cuff issue?
In his defense, that's the way lateral raises were taught until a few years ago. it's only recently that people have paid attention to exercises like this and the upright row and the shoulder impingement risks. Nobody knows everything, and I've definitely gotten some good form cues/tips from this channel, so I think saying he shouldn't make videos is a bit much.
@@LSofJC I went to the doctor and they told me. There’s workouts that involve lower weights but focus entirely on your shoulder/back muscles. It’s less intense on the arms and rotator cuff, i was able to push 33% harder in different motions after 2 months.
Do we inject the tren before or after squeezing the glutes?
after
Lmao
during
He almost looks natural but i guess hes on juice
if he's on juice it's fake
i love how his facial expression goes from “this is so hard” to “🗿”
😂
Ey yo, don’t keep your pinkies up. Or else Jeff from athlean x will internally rotate your shoulders.
Exactly
Reminder: DONT KEEP YOUR PINKIES UP IT WILL PUT A LOT OF UNNECESSARY STRESS ON YOUR SHOULDER JOINT!! another tip: swinging heavy side laterals with a little momentum is ok to produce more progressive overload. Just make sure to control the negative, dont lead with your pinkies and elbows up, and dont overbend your lower back.
Jeff Caviliere will be in the comment section any time now.
Instead of my pinky up, I don't use my thumb when gripping. Actually helps me with more than just this exercise when trying to feel muscle
Same thing here.
It worked the best for me.
I hate gripping with my thumb even on bench press 😂
Yep, helps you focus on pulling with your shoulders or elbows WORST case.
Also, I've noticed having your wrists bent downward helps also!
(Similar to bending the back at the top of bicep curls)
When tricep stuff, I always angle the pinky side of my hand toward my forearms, that seems to get a better tricep contraction.
400k views I really hope none of y’all are following this jabrones advice, all wrong, he’s going to cause people to have issues.
Less competition
actually leaning forward is better and whether you do it with momentum or not does not matter as long as you have the muscle under tension for as long as possible. in fact, momentum may help working bigger loads.
Yo I love how he said the bird in this vid it’s hilarious
I thought that pinkies up thumbs down hold was debunked years ago as it contributes to shoulder injuries like how upright rows leads to shoulder impingement? Anyway yes I do the cues but I allow myself to lean forward on the last few reps to push past failure but not the pinkies up thing. I'm scared of dislocating my shoulders ever since I saw my younger brother pop his in a basketball game
Yeah dont do pinkies up, it’s a rotator cuff killer
Upright rows do not lead to shoulder impingement, your bench press does. Ask any weightlifter they do fuckin High Pulls with 200kg+ sometimes and have very healthy shoulders.
@@tombullish3198 well then I'm good I only train bodyweight and dumbbells at the moment without any gyms open here where I live. Although I'm curious, what about the bench press leads to shoulder impingement? Is it people bouncing the bar and calling the reps "touch and go" or the copying form of powerlifters: arching the back even though the training is for hypertrophy and not to set a one rep max?
@@jeremymay7171 Oof that's rough, respect for continuing on at home! That's a good question and the answer is as usual not black and white..
It's mainly because the position you're in (indeed considering someone does a powerlifting setup) compromises the shoulders. When someone goes wide grip it also puts their shoulders in a more exposed and therefor/weaker position. Bench Press can have it's place, for sure and it is 1 of the best upper body builders, but for someone like me who loves the Olympic Lifts, external rotation of the shoulders is very important and in a bench press your shoulders tend to rotate inwards as you press. (which can lead to shoulder impingement long term), So for me it will work against me in doing Snatches and C&Js. This does NOT mean Benching will always lead to problems, but it is a exercise made up by humans meaning; it's not a natural movement for our bodies and I have seen/heard so many people hurt their shoulders on Bench and/or tear a pec when going extremely heavy. I do actually like to do close grip sometimes to overload the triceps. So basicly it all depends on your goals whether you want to do Bench Press or not (in my opinion.)
If you just use it for Hypertrophy that will reduce the risk of injuries a lot since you're not working with high intensity. Still Bench Press is considered by many to be the number 1 shoulder/pec destroyer. (considering they like to go 90% of their 1RM or above.)
It has pros and cons but for me personally the cons weigh out the pros.
Still I do program it in for people. Mainly because it's a lot people's favorite exercise or if someone wants to Powerlift then you'll have to of course.
I hope this helps. =)
PS. I also like to do Lateral Raises slightly bend over to push past failure, it's not a issue as long as you don't feel any pains etc. Everybody's shoulder girdle looks a bit different so some people will have no issue with pinkies up some will. IF you would like to try pinkies up just start light and see how it feels. Does it not feel right, then don't do it. Otherwise it shouldn't be a problem IMO.
Be aware of lifting your pinkies up to much, as it creates stress on the rotator cuffs
You know shit is real when you got a gym in your living room
1st one correct without swinging. Thumbs up instead of pinkies up to avoid internal rotation of shoulder
Yes sir exactly
new to your channel here and luving the contents. Could/Can you do a full workout schedule + full whole day meal and snack too? I saw you made a "whole day eating" video before, but I really wanna know the whole routine. Like from start to stop and including cardio too. I want to know how you get so lean like you are now. Look Amazing brah! Keep it up and thx for the tips.
Don't listen to him. His form suck. Watch other TH-cam videos
@@mcga10let’s see your physique son
He's telling us to do the opposite of what athleanx said. Who's right?
What do you mean bro
@@kilianboehr1851 athleanx says to lean forward and keep thumbs up, not the pinky.
@@foscorsohil8940 yes athlean x ist right, when you keep your pinky up it internally rotates your shoulder which is really bad for your rotator cuffs and shoulder, I just bend over a little bit but you have to keep a straight back and rotate your hands out so that the thumb is over the pinky -> externally rotated, good for your shoulder. I would always trust Athlean x more then some Instagram „fitness experts“
@@foscorsohil8940 and keep the arm externally rotated the whole time, don’t rotate your arms during the exercise and try to push with your elbow and not your hands and bend the arm so that the hand is below the elbow and stop the movement below 90 degrees (upper arm to body )so you don’t kill your shoulders
@@kilianboehr1851 Thanks for clarification. I do this exercise just like that. It also feels more natural like.
flap like a bird!! 🤣
Thanks for all these badass tips
Never point the pinky up, sets you up for shoulder injuries
If this bothers your shoulders, something I learnt from John Meadows is bent over seated lateral raises
Another good one I learnt from Dr. Mike Israetel is lighter weight super ROM laterals with iso-hold at top & slow eccentric, which is actually really beneficial to shoulder health/mobility compared to traditional laterals
In other words don't listen to this guy, listen to actually educated professionals... Yeah... Agreed.
RIP John Meadows
@@SmalHand Holy Shit you're right.... Fuck man..... RIP The Legend. Unbelievable to think I had mail contact with him a few weeks ago...
oh no... rest in peace... we will pass it on
Don't Keep your pinkies up, over time it will cause internal shoulder impingement keep your thumbs up lean slightly forward and externally rotate shoulders. You were doing it right the first time.
a slight hip hinge to the lateral raise will help better target the back portion of the medial deltoid, just dont swing
why so cute?
I seen bodybuilders who to do it like you were doing it in the first example . As long as you don't swing your back as your going up your good
When you are on PEDs all you need to do is get the blood into the muscle. The blood carries the drugs into the site and causes growth. Its not the tonnage that promotes hypertrophy its the drugs. This is why an enhanced lifter don't have to worry about programming
as someone thats just getting into the gym , the tips help out a lot... thankyou!
You can swing a little bit especially at the end of your set just to go beyond failure
This is one of the very few no bs tiktok channels
Proud of you my man ✨
Currently I'm raising 50lb, I hope to get to 70 by August.
Hey max . Can you make an entire series of hitting all parts of
chest,triceps,shoulders,back,biceps,legs&abs.
“Quick tip, if you want to never gain size and hurt your shoulder joints, then use this form that makes you use half the weight your capable of and internally rotate your shoulder for minimal gains!”.
Thx for the advice man
First one is actually better for your shoulders than the second one. Pinkies need to angle down to protect the rotator cuff.
First variation actually may be better
Slight lean forward is advisable for a plethora of reasons
well thats one way to destroy your rotator cuffs
Literally video before was telling me to lean forward 😂
I knew I was doing them wrong
Thank you for your help in correcting me from causing an injury
I flap WHEN I want and HOW I want!
Thanks.. That's very helpful!
You helped me a lot. Thank you brother!
Quick tip, pinkies should be down.
Thanks for giving me shoulder injuries
that’s why I do seated lateral raises
Hi Max,I just love your videos and was wondering for a video for the equipments you use for your workout at home,since i am also trying a make a home gym just wanted to know the equipments required🤝❤️.
Subscribed! Love the quick and easy “how to”! You look GREAT!
Bro realised he not a birb anymore 😢
Good stuff man 👍🏾
Following ur instructions I no longer fly through the roof when doing this exercise.
Which brand of dip bars are those? Thank you.
No. Don't keep your pinkies up. Your thumbs should be higher and doing otherwise puts your shoulders into an internal rotated position that can cause irritation and injury in the long run
Sorry, you're wrong. Your bird impression is actually keeping your shoulder in a healthier position and you're getting the same delt activation.
Love these videos! Thank you for the advice!
The harder the excercise the better you feel , I just got into laterals Dec 2023 after 20 years of lifting on and off
This is wrong, the whole point of the foward lean is to place the medial deltoid directly intersecting the line of force. The Med head is not exactly on the side of the shoulder, it sits more posterior. You can do the same thing standing standing by internally rotating the shoulder joint hence "Pinky Up" , but you decrease the subacroimial space, causing iritation of the supraspinatus and bursa.
I love how everyone is disagreeing with this dude's technique on this one lol
I already do it like that. And for those that don’t know here’s a pro tip, make sure your spine is perfectly straight, because if you are prone to one side or the other you may end up pinching your vertebral disc and hurting yourself like a fool.
I did that last week and I was in pain for hole three days.
Thank you bro!
Thank you so much for your help, I've been trying to do lateral raises properly for a while and it always ends up hurting my shoulders and not feeling like I've hit the middle delt, I watched your video and suddenly saw what I was doing wrong, I don't know maybe it was just the angle you got the camera made me finally see how to do it properly, but suddenly I was able to do it and I could really feel it burning on the delts instead of just messing up my shoulder joint. Thank you very much brother
Lots of love from London 👍
Lean forward but agreed on the bird flapping😭
Really love your posture bro... Looks very clean
Again dude this is wrong. Leaning forward activates the rear side of the shoulder / rear delt. Both postures are fine as they put for activation on different parts of the shoulder.
Quick tip i got from a pro, imagine the dumbells being watercups and your job is to pour them out in front of you at the top. Helped me a lot with elbow positioning.
First time I’ve seen him be noticeably wrong in a post.
This excercise seems easy but one of the toughest excercise.
Use the cables bro they help with negative side of the set I love them
this just gives me neck pain i like to bent my upperbody forward and going into lunge this hits your shoulders way better
No, bending over while performing lateral raises will just target your rear delt more instead of the mid.
Me : Doing lateral raises
Entire Bird Community : Laughs
this is so helpful, I’ve been doing this wrong
Quick tip. When giving advice make sure what you say is correct
I wish I knew before started working out you give good advice
It helps to put the head against a wall to avoid swinging
Quick tip... stop taking advice from random dudes making 10 second videos
Great video
Actually....The first position targets the back of the delts and the traps a bit as well. So if it is your goal (on purpose) to do so, it's an absolute functional exercise.
No pinky up , no internal rotation , prevent injury
never listen to internet to tell you how to injure yourself. loll
Thanks for obliterating my rotator
Whats the name’s brand of his shorts? Thanks
"PINKY! PINKY!"
-Patrick Star
I like to use a little momentum at the end of a set, really helps get full ROM while also driving as much work as I can out of the muscle
You can also up the intensity by doing some 1.5 reps where a rep isn’t completed until you go all the way up, then down halfway, then back up, doing small things like this makes a big difference
It doesn’t matter, shoulder is the one exercise you can’t do wrong
Slight lean forward is actually more effective than standing straight
Use lighter weights and controlled movements for maximum growth