@@rinkuhero I found this channel when it had just 10k subscribers as well. And the production quality was just as good back then as well. Couldn't understand why this channel only had 10k subscribers at that time
Hey all! This one took a while to make - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:26 Part 1: The Many Ways to Lateral Raise 5:18 What if I Rotate? 7:25 What if I Bend? 8:20 Super ROM 10:36 S-tier Time 14:17 Land of Speculation 16:02 Part 2: Compound Exercises 23:46 Part 3: Before Wrapping Up 24:57 Limitations
Also I started doing BTN presses with snatch grip +Lu raises(which also have variations) and Ive seen significant improvements in my delts over all and sides especially.
I sometimes wonder, even though there are people like Dr. Mike Israetel and Jeff Nippard, is this the best channel when it comes to evaluating scientific literature and anatomy?
2 หลายเดือนก่อน +1
Could be, the videos are longer so the explanation is better and not simplified like with Mike or Jeff.
It is, in my opinion. Jeff's channel changed a lot over the years (I've been subbed to him since 2018). It used to more technical/science-based. Once he got to like 2 M+ subs, the content started becoming more simplified to appeal to the masses, and nowadays it's been reduced to youtube shorts and subpar tierlists. A real shame. I hope this never happens to this channel regardless of the popularity it gets.
I've been training for 6 months now. Last 3 months I start my push days with cable lateral raises (at hip level) and finish the push day with a 6kg dumbbell lateral flys, then switch to 3kg. Both exercises are performed in 4 sets, with exploding concentrics, super slow eccentric, to failure, then right after repeat the same logic with lower/half the weight. Here's the kicker, for the last 2 sets with the bigger weight I keep doing lengthened partials to failure before switching to the low weight, which I also do lengthed partials to failure. My side delts exploded like crazy, I was looking very little results my first 3 months (counting the noobie gains) with the rows and normal sets of flies only. Everybody is different but if you're struggling with stubborn side delts give it a try, it worked for me!
@@joel9507 no worries Joel, yes! First 2 sets are normal dropsets to technical failure. So for the first 2 sets you do with the "heavier wight" first (I try to keep it on the 8/12 reps with good technique) and then after good form failure you use half that weight immediately (normally I can't perform more than 6 but your mileage might vary). For the last two sets you will do 3 to 4 less reps with good form, but keep doing partials until failure with the medium heavy weight, and immediately do the same with the lower weight. I try to rest less than 3 minutes between sets to recover my breath.
If you prefer to externally rotate during lateral raises, just lean forward slightly. The slight forward body lean will help place more of the stress on the medial head of the deltoid.
Amazing video, and a great tier list that actually explains the ranking of the exercises based on science instead of subjective feelings (unlike some other tier lists that have been put out lately by other fitness channels).
Great video again. I originally injured my (left) shoulder/rotator cuff doing seated lateral raises. I'm still not okay 16 months later. My current rehab includes doing very light Lu Raises as it strengthens the delts & also moves the scapular through its full range of motion which is good for the rotator cuff.
I have tried many variations of lateral raises and my shoulders always feel funny. However, upright rows feel great up to the chin! Upright rows, close grip OHP, wide grip BTN press and face pulls seem to work great for me and work the entire shoulder.
Ive been doing these laying lateral raises with dumbbell for months now and ive never felt my delts so good. They also exploded. I just love them. S tier indeed
I've worked in a Physical Therapy clinic before as an assistant, and there have been many examples of that profession creating unnecessary fear about certain exercises. Examples include the leg extension, upright row, knees over toes-in squats and lunge- and shrugs just to name a few. Old school dr's do it too.
You point out something that is common in almost anything I can think of, not just exercise theory. For instance herbs. Various herbs have medicinal benefit, and a good example is Cannabis. Even though this herb has been used medicinally for thousands of years all over the world (even being used to treat children in the US right up until prohibition), various scientist, doctors, politicians and laypersons, most of whom never even tried the herb, all pitched in their opinions concerning why Cannabis is far too dangerous to be allowed for anyone, what to speak of youth. Your comment reminded me of this, how people who don't do something often (like upright rows for example) often have very strong opinions about it. These sorts of people tend never to listen to those who regularly engage in the subject and report benefit, somehow believing their own inexperienced opinion to have greater merit. The world's full of these people!🙂
Great video! I would add the unilateral T-bar upright row and the unilateral cable upright row (with the cable set around hand height) in S or maybe high A tier. Both emphasize the lengthened position, and the elbow flexion makes it even more lengthened-focused.
Incline bench side lateral raises change my shoulder in 2 Months more then every other exercise in 1 year, had problems for 1 year to build a shoulder and to get a good feeling when i saw a video of the winner from the Arnold classics doing it i gave it a try damn my side delts growing fast now
This is the single most difficult to exercise muscle I have tried to workout, where everything seems to have a safety issue. Thank you for making a video about it.
My practical scientific take on Super ROM laterals: I think it’s solidly A tier, not A-, and most people could learn a bit from increasing ROM on a regular dumbbell lateral raise. 1) As noted on the graph posted, lateral raise ROM peaks at 90°, but still have significant involvement up to 100° and a little past. If mobility permits (which it should, or should be worked towards), pushing a 90° lateral raise with neutral or internal shoulder an additional 15° or 25° makes the exercise 25% or so better. I think the juice is worth the squeeze. A lot of people come shy of 90°, sometimes 80° and leave a lot of quality stimulus on the table. 2) Many science-based lifters tend to forego shoulder flexion exercises like shoulder raises due to the anterior deltoid getting plenty of work on compound pushing movements. If someone falls in this camp, the extra anterior deltoid work on a super ROM lateral is more welcome than trying to avoid it in the name of limiting anterior deltoid involvement. 2A) similarly, trap involvement heavily comes into play past 100° or really 115°. Given the upper traps have a very limited exercise pool (shrugs of all kinds maybe some face pulls and similar but those are more mid-trap and upper-back focused), getting some extra trap work without having to shrug all the damn time sounds more like a plus than a negative. 3) Training shoulder mobility above 90° seems really functional and training the shoulder girdle in a larger range of motion in my experience promotes good shoulder health. Considering overall shoulder health, longevity, and strength and not just pure hypertrophy, I think this pushed a Super ROM lateral from A- to A. 4) Lastly, variation. For lateral raises without a cable or machine, you’re basically stuck with just a dumbbell lateral raise with small variations like leaning towards or away from the dumbbell. I could see someone (and have done myself), training the lateral head 2x a week once with weights and the other with cables. Run that for a 4-8 week mesosycle and next mesocycle someone can consider a different cable variation or machine, paired with a super ROM lateral to keep things fresh and varied. Overall, I think most gym-goers would benefit from a blanket prescription of more ROM than less ROM for all exercises. More stimulus per rep, more mobility and flexibility thus probably better longevity and injury prevention, and more ways to progressively overload in addition to weight and reps. Even if you elect to not do Super ROM laterals, I think 90% of people could benefit from the concept of ROM that super ROM laterals emphasize and put into their overall training and lateral raise training. Thanks for reading!
Can definitely attest to the distal region of the side delt lighting up with cables as opposed to dumbbells. Dumbbell lateral raises feel awkward, but cables set my side delts on fire.
Lu raises don’t have conventional muscle building as focus. Lu ,being an olympic weightlifter needs a lot of strength and stability in the end position of Lu raises, which is why he does them.
I don't think that lengthened partials in standing lateral raises make sense: there's almost no resistance in lengthened part of the movement. But it's easily fixable by doing 1 side at the time and leaning in the opposite side.
Incredible video thank you so much for putting all of this information together!! I’ve always tried to choose my side delt options based just on what’s comfortable for my shoulders. It’s really enlightening to know which options I can leave out and which options I can focus on that are actually productive. No more basing my side delts on feels.
I really like this video.👍👍👍. It has a lot of good information . I mostly do cable lateral raises. *_Could you please make video on best exercises for the serratus anterior_* 🙏🙏🙏🙏🙏🙏🙏
Great content. More about the compound exercises please. Behind the Neck Press, Upright row with dumbbells leaning over, OHP dumbells next to head , & Arnold press.
Cross-body cable raises with the pulley at waist- height are goated! I used to stay away from upright rows because Jeff Cavalier had told me to, but I've been doing them for almost a year now, and now I hate JC for keeping such a great exercise from me
I have done over head extension with 15 degree incline and my front delts and upper chest showed an unbelievable growth . My friends were amazed my muscle growth in short amount of time.
I did dumbbell laterals on a bench for a meso and wondered why my shoulder tendons flared up like they didn't in years. Doing cable only now, pain is all gone. I focus more on getting 20+ sets a week of dedicated lateral head work in, by doing stuff like giant and myo sets to get in the volume in a reasonable time.
I do my upright rows with a wide grip on an E-Z curl bar, and bring the bar to just under my pecs. These hit the medial heads well and don’t hurt my shoulder joints.
I love seated lateral raises. Hard to cheat. Eugene Teo & John Meadows (R.I.P) have some great videos on lsteral raises generally. Regarding scapulae vs frontal plain, I just make sure my arms aren't perfectly to the side, and my shoulders feel great after.
I was really hoping that you'd cover cable lateral raises behind the back versus cable in front. Perhaps you can cover in a later video? Thanks for all this great info!
@@RhoMancer That's what I also specifically meant. I was referencing your comment. I did not think I had to spell it out to you and thought you would understand that _"cable behind the back"_ is referring to _"cable lateral raises behind the back."_ You were only talking about lateral raises. What's the confusion? If you said a dude named Joe did something; and another person says I didn't see "him" do that. Do you then say, I said "Joe", not "him" when the person used "him" to refer to "Joe."
@@jakubchrobry3701 Got it, wanted to clarify since the wording was ambiguous- you could have meant cable anterior raises too, and clarity is pretty important here. No need to get defensive.
@@RhoMancer No need to get passive aggressive. I replied to you, so why would I be referring to something else? We couldn't even have a discussion. That's what this is all about for me - people learning different things. I actually tried it out in the gym after your comment. I found you can have the cable behind the back in different ways: close to the body, far from the body, leaning back, etc. I did figure out that you can hit the side delts depending on the variation. Unfortunately, we couldn't have that discussion because you had to get all passive aggressive.
Love your videos, thank you for your detailed explanations. However, i would advise everybody to just experiment with different exercises in general. The amount of potentially more gains with S-Tier exercises that will be made are so insignificant in the long run compare to other exercises that it really does not matter. And everybody is different, i dont connect to a lot of side delt variations, but Dips and OHP give me an insane pump in my delts. Happy lifting guys.
I use Lu raises to warm up for push movements/workouts. It gets my front and side delts warmed up and the entire shoulder joint movement moving. Perfect for me before bench pressing. It's also fast and efficient.
Always had this nagging shoulder pain. Started doing upright rows with neutral grip and my shoulders finally started to feel like they could breathe better. Felt so good. The only reason I stopped doing them was because I replaced most of my exercises in favor of lengthened bias ones like leaning side raises
I’ve personally gotten great results from heavy barbell OHP’s and heavy dumbbell upright rows. Also, I judge “failure” by an inability to continue lengthened partials (I start using full ROM). Also, if the gym is relatively empty, I’ll “run the rack” on the dumbbell upright rows, and once I get to the lighter weights I’ll transition to lateral raises. So it’s kind of a hybrid.
I tend to set the cables around head height for cable lateral raises because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.
I don't get it. I set the cable at foot height for cable lateral raises, because that means there's tension right from the beginning. If I were to raise that cable to head height, I would have to start at head height. Are you telling me you start at head height and raise from there to an arm overhead position?
@@daryljohnston5154the cable being on the ground doesn't necessarily mean there's tension at the bottom - your arm is almost perpendicular to the cable this way, so you may be able to get a better STRETCH but the biggest moment arm (hardest part of the lift) will happen when the arm is raised higher i.e. when the delt is shorter.
@@andrewbianchi1294 OK, I accept that, however you still didn't answer my question. Could you please tell me exactly how you do your side delt growing exercise w/ that cable set at head height?
@@daryljohnston5154 pretty sure the guy above meant "hand height". not possible to do laterals at head height. i just track the height of the stack with where my hand is when i rest it by my side.
@@andrewbianchi1294 Now that makes sense! Thanks, I think you are correct, hand height would work, and hand could be mistakenly written as head. Hey, just noticed that after you replied to the question I asked the "head height" man, I guess I somehow thought you were him, telling you "you still didn't answer my question", lol. Sorry about that, I have no idea how I made such an error.🙂
Shoulder presses tend to give me impingement. Upright rows never do and instead give me the best side felt pump. I’m glad you went into impingement a bit as it seems recent evidence has cast doubt on some of the theory surrounding its cause.
The deltoid abducts the arm up to 90 degrees, after which the trapezius and the serratus muscles take over and continue lifting the arm from 90 degrees and up. So the Lu raises are pretty much a waste of time for the side delts. Once you reached 90 degrees, the delts stay enter isometric contraction (they can't shorten any more and the shoulder joint is locked), and for further abduction a rotation of the scapula is necessary, and this is performed by the two muscles I mentioned above. Therefore, unless you want to train the trapezius and the serratus, limit the abduction at 90 degrees.
Re stability, this refers to stability of the joint, not whole body. Although if you compare standing LR to bosu ball LR you will find out whole body stability maters at some point. But standing versus seated makes little differences when it comes to such an isolated exercise.
I will give everyone a "secret" exercise that grew my side and rear delts very well even when it does not mainly target them... the dumbbell bent over row. Doing that on a bench and 1 dumbbell at a time would give soreness and pump to both the lats but also the side and rear delts
Seated is catergorly better (when possible) but not because of hypertrophy. It doesn't tax your legs, lower back or core so its less taxing on the body overall. I do use cables and other machines but I built most of my shoulder size using the seated bench lat raise. Axial fatigue is a b***.
This is simple physics. Moment forces are greatest when the length from pivot is greatest. That’s why it’s hard to push a door open from the hinge versus trying to open it from the handle on the opposite (greatest side)
I do 90deg side lying dumbbell raises. I don't agree that it's not feasible to do. It's actually really easy to do. I'm extremely stable while doing the raise. Neurologically, doing one at a time allows me to go to failure easier because two deltoids aren't going to failure, just one. Other than that, I love the video!
Awesome video as always. Regarding upright rows, I experience an issue but not in the shoulders but rather the wrists. My wrist bone keeps popping, so I stopped doing them.
I have to say something about U rows, I can really feel the side delts working when doing slow negatives. That's something I don't feel when doing shoulder press, also U rows causes
I hardly did lateral delt raises. Seated OV dumbell presses with 55 lb. each and 155 lb. upright rows are good enough for a 112- 115 lb. biological woman who NEVER took growth hormones, steroids or any type of fat burners!! I did it the brutal way! Also, multiple sets of 90 lb. barbel presses in the moderate rep range - seated shoulder presses with 55 lb. and 50 lb. dumbell presses in the moderate rep range as well. The point is, pound-for-pound, one needs to be strong to gain and maintain quality (functional) muscle mass, along with shredded definition and shredded definition. If one DOESN'T have enough visible muscle mass (size), you'll just look small, underdeveloped, weak, etc. once you become well-defined.
I would very much like to watch a video concerning how various shoulder presses work different aspects of the shoulder, leading to different muscle growth in the three heads. If you make such a video, could you include your opinion (or study data) on pre-exhausting the side delt by #1: Doing dumbbell side raises immediately before shoulder press #2: DB side raise before wide grip upright rows & #3: Wide grip upright rows done before shoulder press. I doubt there's many, if any, studies on pre exhausting shoulders. However even if that's so, I'm quite interested in your personal opinion on this topic. It seems to me that you have gone over so many studies and trained long enough yourself that your opinion must be a very good source of advice that I can at least experiment with myself, so I'm just asking for you to enter "The Land Of Speculation". THANKS🙂
Think about where the tendons insert on the arm for the side deltoids still holding the weights in front of you with a 90° elbow bend will take a lot of the weight off of that tendon therefore recruiting less of the side deltoid and more of the traps
TBH i feel like the 90 degree bend when i do cable lateral raises helps me actually feel my side delts as compared to keeping a minimal bend. Anyway about pain, it can definently go away if you recover properly and also keep doing the exercise. It's about stressing the joints just enough to stimulate the body to make them more resilient.
Unlike other videos, you assume here it is all DB. But you can do a normal delt raise using cables and get the S tier effect as it is hardest at the start.
They say overhead press (military press) don't do much for side delts. But I think this is only true for intermediate and advanced lifters if so. As a beginner my shoulders, including side delts, didn't see significant growth before I started including overhead press. This was true the 3 years I worked out in my 20s. I recently (6 months ago) started working out again, not having worked out seriously for over a decade. And again, for the 2nd time, I saw little shoulder development 4 months in. But when I started training overhead press again - in just 3-4 weeks I started to notice significant shoulder growth in my progression pictures including side delts. I'm tall and naturally lean (ectomorph type). Not sure if this changes anything. But at least for me overhead press does wonders for the shoulders including side delts.
I trained both side delts and biceps using cables, to provide lengthened training, for about 3 months. They just caused me joint/tendon injury. Just recovering after 4 weeks of no longer doing them. I still get a strong pain along the length of my forearm when tensing bicep. And a pain in shoulder when doing chest pressing exercises. I would advise against using them.
I've been doing the leaning into a bench dumbbell lateral raise for several months now and it is more difficult compared to the standing dumbbell lateral raise because you reach technical failure sooner. Tho I have a problem feeling my side delts mostly because the burn in my lateral tricep is much more prominent and distracting.
I swear to God, if after watching this beautifully animated, science-based, experiment-corroborated video, I still keep doing my lateral raises the same vanilla way I always have, I will unsub from any God-given fitness related channel under the sky.
@@HouseofHypertrophy Basically, after watching I am thinking of doing more volume (while being cautious of possible injuries and/or wear-and-tear) and adding bench lateral raises, Lu raises and shortened reps. But I swear to God, exercising hasn't improved much from golden era of bodybuilding.
Would combining leaning/lying lateral raises with internal rotation increase rear delt and upper trap activity while keeping side delt activity relatively the same?
How about keeping the cables all the way up to further improve the resistance curve? This would have maximum resistance when the delts are fully streched unlike cables to hand height
@@HouseofHypertrophyExactly! Due to the it's resistance curve I only go to till 30° of abduction on the end rom and as far as I can in the initial rom. From personal experience I can now do way more long lenght partials in the end rom after the set unlike the cables at hand height where there was barely any resistance in the fully streched rom
I also tend to set the cables around head height for this exercise because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.
I love this channel because Science Based actually means science is presented, not just in the tittle.
True the animations make it entertaining, infotainment at best
@@DutchinBrazil Truly
Thank you so much, your support and kind words are truly appreciated 🙏
Is it?
16:24 "let me know if you would like a video on overhead presses."
Yes I want that video.
Petition for all muscle group ranked videos 👇
Upper chest
Tricep long head
calves
just S Tier and A Tier, 2 of each would be fine i think. keep the video shorter
We need non-lat back muscle guides
Excellent! You've created quite a library here!!
Thank you my friend, as always!
305K subscribers and I can STILL confidently say this channel is underrated af. Thanks a million for such detailed analysis!
Thank you my friend, that's very kind of you!
i remember when it was only like 10k, never would have expected it to grow so fast, seems the appetite for real studies is greater than i thought
@@rinkuhero I found this channel when it had just 10k subscribers as well. And the production quality was just as good back then as well. Couldn't understand why this channel only had 10k subscribers at that time
House of hypertrophy breaking out the S-tier scale with research on this one...I would like to see more of these in the future for each muscle group.
Coming soon!
Hey all! This one took a while to make - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Timestamps:
0:00 Intro
0:26 Part 1: The Many Ways to Lateral Raise
5:18 What if I Rotate?
7:25 What if I Bend?
8:20 Super ROM
10:36 S-tier Time
14:17 Land of Speculation
16:02 Part 2: Compound Exercises
23:46 Part 3: Before Wrapping Up
24:57 Limitations
This guide is extremely in depth. Great job with the content as always!
I appreciate you, as always!
BTN presses have my shoulders feeling healthier than they have in years. Added bonus of hypertrophy and carryover to OHP.
@@DumptruckFrye bars. That and upright rows is a godly combo
@@Oi-mj6dvI’ve been doing barbell upright rows and high pulls back to back recently, and my shoulders and traps are lit up afterward.
Klokov presses❤
Also I started doing BTN presses with snatch grip +Lu raises(which also have variations) and Ive seen significant improvements in my delts over all and sides especially.
Same here
I sometimes wonder, even though there are people like Dr. Mike Israetel and Jeff Nippard, is this the best channel when it comes to evaluating scientific literature and anatomy?
Could be, the videos are longer so the explanation is better and not simplified like with Mike or Jeff.
It is, in my opinion. Jeff's channel changed a lot over the years (I've been subbed to him since 2018). It used to more technical/science-based. Once he got to like 2 M+ subs, the content started becoming more simplified to appeal to the masses, and nowadays it's been reduced to youtube shorts and subpar tierlists. A real shame. I hope this never happens to this channel regardless of the popularity it gets.
Dude, there is no one in youtube community like you to breakdown exercises. Truly impressed 💪
most knowledgable fitness ‘influencer’ out there for sure! appreciate the hard work brother
That's too kind, thank you haha :)
A masterclass of the best quality info we know so far on the side delts. Thank you!!
I've been training for 6 months now. Last 3 months I start my push days with cable lateral raises (at hip level) and finish the push day with a 6kg dumbbell lateral flys, then switch to 3kg. Both exercises are performed in 4 sets, with exploding concentrics, super slow eccentric, to failure, then right after repeat the same logic with lower/half the weight. Here's the kicker, for the last 2 sets with the bigger weight I keep doing lengthened partials to failure before switching to the low weight, which I also do lengthed partials to failure.
My side delts exploded like crazy, I was looking very little results my first 3 months (counting the noobie gains) with the rows and normal sets of flies only. Everybody is different but if you're struggling with stubborn side delts give it a try, it worked for me!
The first exercise you do, do you do half the weight straight after on that one? Sorry, I struggling with your explanation.
@@joel9507 no worries Joel, yes! First 2 sets are normal dropsets to technical failure. So for the first 2 sets you do with the "heavier wight" first (I try to keep it on the 8/12 reps with good technique) and then after good form failure you use half that weight immediately (normally I can't perform more than 6 but your mileage might vary).
For the last two sets you will do 3 to 4 less reps with good form, but keep doing partials until failure with the medium heavy weight, and immediately do the same with the lower weight.
I try to rest less than 3 minutes between sets to recover my breath.
More volume = more growth. Thats what you did
So basically you do 16 sets every push day. Damn.
very underrated Channel. you deserve millions followers because you deliver the highest quality content on this site
If you prefer to externally rotate during lateral raises, just lean forward slightly. The slight forward body lean will help place more of the stress on the medial head of the deltoid.
Amazing video, and a great tier list that actually explains the ranking of the exercises based on science instead of subjective feelings (unlike some other tier lists that have been put out lately by other fitness channels).
Thank you dude 🙏
Great video again. I originally injured my (left) shoulder/rotator cuff doing seated lateral raises. I'm still not okay 16 months later.
My current rehab includes doing very light Lu Raises as it strengthens the delts & also moves the scapular through its full range of motion which is good for the rotator cuff.
I have tried many variations of lateral raises and my shoulders always feel funny. However, upright rows feel great up to the chin! Upright rows, close grip OHP, wide grip BTN press and face pulls seem to work great for me and work the entire shoulder.
Very interesting to hear!
You are really great at explaining things! Keep up the good work!
Thank you my friend!
Ive been doing these laying lateral raises with dumbbell for months now and ive never felt my delts so good. They also exploded. I just love them. S tier indeed
I've worked in a Physical Therapy clinic before as an assistant, and there have been many examples of that profession creating unnecessary fear about certain exercises. Examples include the leg extension, upright row, knees over toes-in squats and lunge- and shrugs just to name a few. Old school dr's do it too.
You point out something that is common in almost anything I can think of, not just exercise theory. For instance herbs. Various herbs have medicinal benefit, and a good example is Cannabis. Even though this herb has been used medicinally for thousands of years all over the world (even being used to treat children in the US right up until prohibition), various scientist, doctors, politicians and laypersons, most of whom never even tried the herb, all pitched in their opinions concerning why Cannabis is far too dangerous to be allowed for anyone, what to speak of youth. Your comment reminded me of this, how people who don't do something often (like upright rows for example) often have very strong opinions about it. These sorts of people tend never to listen to those who regularly engage in the subject and report benefit, somehow believing their own inexperienced opinion to have greater merit. The world's full of these people!🙂
Great video! I would add the unilateral T-bar upright row and the unilateral cable upright row (with the cable set around hand height) in S or maybe high A tier. Both emphasize the lengthened position, and the elbow flexion makes it even more lengthened-focused.
This is perfect. Thank you for the exceptional work, Mr. House of Hypertrophy.
Incline bench side lateral raises change my shoulder in 2 Months more then every other exercise in 1 year, had problems for 1 year to build a shoulder and to get a good feeling when i saw a video of the winner from the Arnold classics doing it i gave it a try damn my side delts growing fast now
I've been doing lengthened partial lateral raises with heavier weights for the last year or so and I'm very happy with the results.
Yes, please! Analysis of the compound exercises for shoulders is definitely requested!
THIS IS THE VIDEO WE ALL NEEDED
🙏
I love the spirit of scientific accuracy!
This is the single most difficult to exercise muscle I have tried to workout, where everything seems to have a safety issue. Thank you for making a video about it.
My practical scientific take on Super ROM laterals: I think it’s solidly A tier, not A-, and most people could learn a bit from increasing ROM on a regular dumbbell lateral raise.
1) As noted on the graph posted, lateral raise ROM peaks at 90°, but still have significant involvement up to 100° and a little past. If mobility permits (which it should, or should be worked towards), pushing a 90° lateral raise with neutral or internal shoulder an additional 15° or 25° makes the exercise 25% or so better. I think the juice is worth the squeeze. A lot of people come shy of 90°, sometimes 80° and leave a lot of quality stimulus on the table.
2) Many science-based lifters tend to forego shoulder flexion exercises like shoulder raises due to the anterior deltoid getting plenty of work on compound pushing movements. If someone falls in this camp, the extra anterior deltoid work on a super ROM lateral is more welcome than trying to avoid it in the name of limiting anterior deltoid involvement.
2A) similarly, trap involvement heavily comes into play past 100° or really 115°. Given the upper traps have a very limited exercise pool (shrugs of all kinds maybe some face pulls and similar but those are more mid-trap and upper-back focused), getting some extra trap work without having to shrug all the damn time sounds more like a plus than a negative.
3) Training shoulder mobility above 90° seems really functional and training the shoulder girdle in a larger range of motion in my experience promotes good shoulder health. Considering overall shoulder health, longevity, and strength and not just pure hypertrophy, I think this pushed a Super ROM lateral from A- to A.
4) Lastly, variation. For lateral raises without a cable or machine, you’re basically stuck with just a dumbbell lateral raise with small variations like leaning towards or away from the dumbbell. I could see someone (and have done myself), training the lateral head 2x a week once with weights and the other with cables. Run that for a 4-8 week mesosycle and next mesocycle someone can consider a different cable variation or machine, paired with a super ROM lateral to keep things fresh and varied.
Overall, I think most gym-goers would benefit from a blanket prescription of more ROM than less ROM for all exercises. More stimulus per rep, more mobility and flexibility thus probably better longevity and injury prevention, and more ways to progressively overload in addition to weight and reps. Even if you elect to not do Super ROM laterals, I think 90% of people could benefit from the concept of ROM that super ROM laterals emphasize and put into their overall training and lateral raise training. Thanks for reading!
Can definitely attest to the distal region of the side delt lighting up with cables as opposed to dumbbells. Dumbbell lateral raises feel awkward, but cables set my side delts on fire.
Very interesting to hear, thank you for sharing dude!
Yes, a video about OHP would be great!)
Lu raises don’t have conventional muscle building as focus. Lu ,being an olympic weightlifter needs a lot of strength and stability in the end position of Lu raises, which is why he does them.
I don't think that lengthened partials in standing lateral raises make sense: there's almost no resistance in lengthened part of the movement. But it's easily fixable by doing 1 side at the time and leaning in the opposite side.
Incredible video thank you so much for putting all of this information together!! I’ve always tried to choose my side delt options based just on what’s comfortable for my shoulders. It’s really enlightening to know which options I can leave out and which options I can focus on that are actually productive. No more basing my side delts on feels.
Best of luck my friend, I wish you continued gainz!
I really like this video.👍👍👍. It has a lot of good information . I mostly do cable lateral raises.
*_Could you please make video on best exercises for the serratus anterior_* 🙏🙏🙏🙏🙏🙏🙏
Great content. More about the compound exercises please. Behind the Neck Press, Upright row with dumbbells leaning over, OHP dumbells next to head , & Arnold press.
I love doing lateral raises leaning in an incline or wall, pure form and no cheating 👌🏾
Cross-body cable raises with the pulley at waist- height are goated!
I used to stay away from upright rows because Jeff Cavalier had told me to, but I've been doing them for almost a year now, and now I hate JC for keeping such a great exercise from me
I have done over head extension with 15 degree incline and my front delts and upper chest showed an unbelievable growth . My friends were amazed my muscle growth in short amount of time.
I did dumbbell laterals on a bench for a meso and wondered why my shoulder tendons flared up like they didn't in years. Doing cable only now, pain is all gone. I focus more on getting 20+ sets a week of dedicated lateral head work in, by doing stuff like giant and myo sets to get in the volume in a reasonable time.
20 sets is wild
Lengthened partial cable lateral raises feel awkward but happy with the results
I do my upright rows with a wide grip on an E-Z curl bar, and bring the bar to just under my pecs. These hit the medial heads well and don’t hurt my shoulder joints.
I love seated lateral raises. Hard to cheat. Eugene Teo & John Meadows (R.I.P) have some great videos on lsteral raises generally. Regarding scapulae vs frontal plain, I just make sure my arms aren't perfectly to the side, and my shoulders feel great after.
I was really hoping that you'd cover cable lateral raises behind the back versus cable in front. Perhaps you can cover in a later video? Thanks for all this great info!
Personally, I've always found that the cable behind the back best trains the front delts. Maybe that's why he didn't cover it.
@@jakubchrobry3701 I specifically meant lateral raises with the cable behind your body instead of in front of your body
@@RhoMancer That's what I also specifically meant. I was referencing your comment. I did not think I had to spell it out to you and thought you would understand that _"cable behind the back"_ is referring to _"cable lateral raises behind the back."_ You were only talking about lateral raises. What's the confusion?
If you said a dude named Joe did something; and another person says I didn't see "him" do that. Do you then say, I said "Joe", not "him" when the person used "him" to refer to "Joe."
@@jakubchrobry3701 Got it, wanted to clarify since the wording was ambiguous- you could have meant cable anterior raises too, and clarity is pretty important here. No need to get defensive.
@@RhoMancer No need to get passive aggressive. I replied to you, so why would I be referring to something else? We couldn't even have a discussion. That's what this is all about for me - people learning different things. I actually tried it out in the gym after your comment. I found you can have the cable behind the back in different ways: close to the body, far from the body, leaning back, etc. I did figure out that you can hit the side delts depending on the variation. Unfortunately, we couldn't have that discussion because you had to get all passive aggressive.
Love your videos, thank you for your detailed explanations.
However, i would advise everybody to just experiment with different exercises in general.
The amount of potentially more gains with S-Tier exercises that will be made are so insignificant in the long run compare to other exercises that it really does not matter.
And everybody is different, i dont connect to a lot of side delt variations, but Dips and OHP give me an insane pump in my delts.
Happy lifting guys.
THANK YOU AGAIN FOR A GREAT VIDEO ! HIGHLY APPRECIATED ❤
I use Lu raises to warm up for push movements/workouts. It gets my front and side delts warmed up and the entire shoulder joint movement moving. Perfect for me before bench pressing. It's also fast and efficient.
Always had this nagging shoulder pain. Started doing upright rows with neutral grip and my shoulders finally started to feel like they could breathe better. Felt so good. The only reason I stopped doing them was because I replaced most of my exercises in favor of lengthened bias ones like leaning side raises
I’ve personally gotten great results from heavy barbell OHP’s and heavy dumbbell upright rows. Also, I judge “failure” by an inability to continue lengthened partials (I start using full ROM). Also, if the gym is relatively empty, I’ll “run the rack” on the dumbbell upright rows, and once I get to the lighter weights I’ll transition to lateral raises. So it’s kind of a hybrid.
When you gonna be on Dr Mikes channel to literally have a fist fight?
I tend to set the cables around head height for cable lateral raises because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.
I don't get it. I set the cable at foot height for cable lateral raises, because that means there's tension right from the beginning. If I were to raise that cable to head height, I would have to start at head height. Are you telling me you start at head height and raise from there to an arm overhead position?
@@daryljohnston5154the cable being on the ground doesn't necessarily mean there's tension at the bottom - your arm is almost perpendicular to the cable this way, so you may be able to get a better STRETCH but the biggest moment arm (hardest part of the lift) will happen when the arm is raised higher i.e. when the delt is shorter.
@@andrewbianchi1294 OK, I accept that, however you still didn't answer my question. Could you please tell me exactly how you do your side delt growing exercise w/ that cable set at head height?
@@daryljohnston5154 pretty sure the guy above meant "hand height". not possible to do laterals at head height. i just track the height of the stack with where my hand is when i rest it by my side.
@@andrewbianchi1294 Now that makes sense! Thanks, I think you are correct, hand height would work, and hand could be mistakenly written as head. Hey, just noticed that after you replied to the question I asked the "head height" man, I guess I somehow thought you were him, telling you "you still didn't answer my question", lol. Sorry about that, I have no idea how I made such an error.🙂
Shoulder presses tend to give me impingement.
Upright rows never do and instead give me the best side felt pump.
I’m glad you went into impingement a bit as it seems recent evidence has cast doubt on some of the theory surrounding its cause.
It would be awesome to see a overhead press video comparing grips and widths for hypertrophy
I love you man. You're the research GOAT
Thank you dude, I appreicate you!
The deltoid abducts the arm up to 90 degrees, after which the trapezius and the serratus muscles take over and continue lifting the arm from 90 degrees and up. So the Lu raises are pretty much a waste of time for the side delts. Once you reached 90 degrees, the delts stay enter isometric contraction (they can't shorten any more and the shoulder joint is locked), and for further abduction a rotation of the scapula is necessary, and this is performed by the two muscles I mentioned above.
Therefore, unless you want to train the trapezius and the serratus, limit the abduction at 90 degrees.
Re stability, this refers to stability of the joint, not whole body. Although if you compare standing LR to bosu ball LR you will find out whole body stability maters at some point. But standing versus seated makes little differences when it comes to such an isolated exercise.
I will give everyone a "secret" exercise that grew my side and rear delts very well even when it does not mainly target them... the dumbbell bent over row. Doing that on a bench and 1 dumbbell at a time would give soreness and pump to both the lats but also the side and rear delts
Another awesome video!
I do lying and cable raises and the feeling in the delts is considerably greater than doing a standard db raise.
Thanks!
Thank you so much for the kind donation, you are appreciated
Yes please, make an overhead press video!
I love House of Hypertrophie! ❤
Seated is catergorly better (when possible) but not because of hypertrophy. It doesn't tax your legs, lower back or core so its less taxing on the body overall. I do use cables and other machines but I built most of my shoulder size using the seated bench lat raise. Axial fatigue is a b***.
Another bang of a video. So detailed 😻
🙏
It intrigues me how such a seemingly “simple” exercise has so many variations
This is simple physics. Moment forces are greatest when the length from pivot is greatest. That’s why it’s hard to push a door open from the hinge versus trying to open it from the handle on the opposite (greatest side)
Would've been interesting if behind the neck presses were compared. I've heard a lot of people claim they are better than standard OHP for side delts.
Stability can also reduce systemic fatigue. Lower systemic fatigue can help with consistency.
Precious tips and info as usual...
I do 90deg side lying dumbbell raises. I don't agree that it's not feasible to do. It's actually really easy to do. I'm extremely stable while doing the raise. Neurologically, doing one at a time allows me to go to failure easier because two deltoids aren't going to failure, just one.
Other than that, I love the video!
Awesome video as always.
Regarding upright rows, I experience an issue but not in the shoulders but rather the wrists. My wrist bone keeps popping, so I stopped doing them.
I love your channel and app, but I would suggest you to update A LOOOOOOT of exercises please, including bodyweight
I have to say something about U rows, I can really feel the side delts working when doing slow negatives. That's something I don't feel when doing shoulder press, also U rows causes
I hardly did lateral delt raises. Seated OV dumbell presses with 55 lb. each and 155 lb. upright rows are good enough for a 112- 115 lb. biological woman who NEVER took growth hormones, steroids or any type of fat burners!! I did it the brutal way!
Also, multiple sets of 90 lb. barbel presses in the moderate rep range - seated shoulder presses with 55 lb. and 50 lb. dumbell presses in the moderate rep range as well. The point is, pound-for-pound, one needs to be strong to gain and maintain quality (functional) muscle mass, along with shredded definition and shredded definition. If one DOESN'T have enough visible muscle mass (size), you'll just look small, underdeveloped, weak, etc. once you become well-defined.
Please do Traps next. Especially mid and lower traps, those are a headache to grow.
I would very much like to watch a video concerning how various shoulder presses work different aspects of the shoulder, leading to different muscle growth in the three heads. If you make such a video, could you include your opinion (or study data) on pre-exhausting the side delt by #1: Doing dumbbell side raises immediately before shoulder press #2: DB side raise before wide grip upright rows & #3: Wide grip upright rows done before shoulder press. I doubt there's many, if any, studies on pre exhausting shoulders. However even if that's so, I'm quite interested in your personal opinion on this topic. It seems to me that you have gone over so many studies and trained long enough yourself that your opinion must be a very good source of advice that I can at least experiment with myself, so I'm just asking for you to enter "The Land Of Speculation". THANKS🙂
Thank you my friend, that's a great idea. I will consider that for the video!
I needed this
Hope it helps!
Think about where the tendons insert on the arm for the side deltoids still holding the weights in front of you with a 90° elbow bend will take a lot of the weight off of that tendon therefore recruiting less of the side deltoid and more of the traps
I'd like to see a video on ohp variations. Great video btw!
Thank you so much!
TBH i feel like the 90 degree bend when i do cable lateral raises helps me actually feel my side delts as compared to keeping a minimal bend. Anyway about pain, it can definently go away if you recover properly and also keep doing the exercise. It's about stressing the joints just enough to stimulate the body to make them more resilient.
Unlike other videos, you assume here it is all DB. But you can do a normal delt raise using cables and get the S tier effect as it is hardest at the start.
12:36, machine lateral raise with half the liver arm is much more safer than full extended arms. Much more less chance of injury.
They say overhead press (military press) don't do much for side delts. But I think this is only true for intermediate and advanced lifters if so. As a beginner my shoulders, including side delts, didn't see significant growth before I started including overhead press. This was true the 3 years I worked out in my 20s. I recently (6 months ago) started working out again, not having worked out seriously for over a decade. And again, for the 2nd time, I saw little shoulder development 4 months in. But when I started training overhead press again - in just 3-4 weeks I started to notice significant shoulder growth in my progression pictures including side delts.
I'm tall and naturally lean (ectomorph type). Not sure if this changes anything. But at least for me overhead press does wonders for the shoulders including side delts.
At the end of all these videos can you make a like a total compilation video for these? I would def watch
I trained both side delts and biceps using cables, to provide lengthened training, for about 3 months. They just caused me joint/tendon injury.
Just recovering after 4 weeks of no longer doing them. I still get a strong pain along the length of my forearm when tensing bicep. And a pain in shoulder when doing chest pressing exercises.
I would advise against using them.
10:08 do you have any commentary on Lu raises without an external rotation? I have been doing them in this manner, as I have the mobility to do so.
Anecdotally, switching from dumbbell to cable lateral raises did get me larger distal side delt regions.
I've been doing the leaning into a bench dumbbell lateral raise for several months now and it is more difficult compared to the standing dumbbell lateral raise because you reach technical failure sooner.
Tho I have a problem feeling my side delts mostly because the burn in my lateral tricep is much more prominent and distracting.
Ok, my side delts workout is: Y Raises, High Pulls (dynamic). And you've missed both exercises here.
Dude you’re the best
Thank you!
I really love your help 😩🥰
I think supersetting any variant of lateral raise and behind the neck press is the ultimate way to pop your delts out
What about let's say cable Y raise across the body? I've seen many people praise it.
I swear to God, if after watching this beautifully animated, science-based, experiment-corroborated video, I still keep doing my lateral raises the same vanilla way I always have, I will unsub from any God-given fitness related channel under the sky.
Haha, normal lateral raises are still going to be great :)
@@HouseofHypertrophy Basically, after watching I am thinking of doing more volume (while being cautious of possible injuries and/or wear-and-tear) and adding bench lateral raises, Lu raises and shortened reps. But I swear to God, exercising hasn't improved much from golden era of bodybuilding.
DO THIS FOR OTHER MUSCLE GROUPS ALSO.......
He has done many other muscle groups already
most dumb person ever
Would combining leaning/lying lateral raises with internal rotation increase rear delt and upper trap activity while keeping side delt activity relatively the same?
How about keeping the cables all the way up to further improve the resistance curve? This would have maximum resistance when the delts are fully streched unlike cables to hand height
That's possible, but performing the typical ROM with that set up wouldn't be as smooth/feasible
But of course, lengthened partials can be done in that way!
@@HouseofHypertrophyExactly! Due to the it's resistance curve I only go to till 30° of abduction on the end rom and as far as I can in the initial rom. From personal experience I can now do way more long lenght partials in the end rom after the set unlike the cables at hand height where there was barely any resistance in the fully streched rom
I also tend to set the cables around head height for this exercise because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.
Another video, heck yeah.