upright rows vs. side laterals for medial delt width and mass?
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upright rows vs. side laterals for medial delt width and mass?
i think side lats if going heavy with good form
I'm with Rizz.
Lateral Raises
i think upright rows build front shoulder and traps
side laterals mostly
Side laterals... But shoulder presses will help you more than both.
Upright rows build mass on the front and rear delts, they arent a trap exercise, the traps are just an "helping" muscle. If you use a wide grip they take more on your middle delts but nothing beats side laterals.Quote:
Originally Posted by nickrizz
Try supersetting side laterals with wide grip upright rows...;)
:hello: Yep... blow up!Quote:
Originally Posted by buff87
heavy side laterals,but wide grip upright rows will tend to work the side delts more so i would do both. If you bring the bar past chin high you then incorperate the traps same as with laterals if you bring the dumbell up above shoulder height you bring the traps into play.
Quote:
Originally Posted by nsa
Shoulder press will not kick in the lateral deltoid enough. Fibers in the anterior delt run vertical (Straight up and down, therefor they're load line can be from a dumbell). Medial Delt fibers run on a diagnal, so they have to be trained with with a cable come from opposite side (left side if ur trainin the right arm) infront of you to be most effective. If your doin a shoulder press and you feel ur medial delt burning, its simply a neurological sensation...
Tribex, are you suggesting cables instead of dumbell laterals and upright rows?
Which do you prefer? Seated side laterals, or standing starting w/ the dumbbell in
front of you?
You can do side laterals with cables.
yes i know that but i wanted to know if tribex is saying that cables will build em up the most! And if that's what he is saying i would definately disagree!Quote:
Originally Posted by nsa
personally i like them seated because im all about form in my training now! But i use em both!
Bump Tribex's post. If your going to do side laterals, do em on the cable racks. Think about it. If your muscle runs diagonally (because we know the fibers do not run peferectly parallel to the ground) then it would make sense that the most effective way to work the muscle would be within the proper load line of it. That being said, strict lateral raises with cables would theoretically yield better mass results than those done with dumbells (although still proven effective). I dont see how theres any arguing this. I wont disagree that dumbell lateral raises are an excellent exercise, but the entire theory behind hypertrophy is that a muscle must be worked under tension, within its proper loadline. Therefore, utilizing cables for lateral raises would be the more obvious exercise to perform.
...And speaking of form, lateral cable raises wouldnt be performed standing straight up, you'd have to necessarily bend minutely at your hips....well everybody has their own way of doing things, but in all honesty, I've found this to be much more effective
So, you have to bend forward slightly (5-10 degrees) and do them chris cross on a cable rack, in theory? I never even thought about which way the fibers ran. This could be a break throu for me :scratch: I think I'll super set that with dumbell laterals, or even tri-set that with up right rows.Quote:
Originally Posted by BigErn
I like to do both acctualy, 4-6 sets db side laterals and then 4-6 sets side laterals in cable, crazy burn!!! This is why my shoulders are my best bodypart. The contact i get is insane.Quote:
Originally Posted by BigErn
military press will do you wonders. SHoulder width comes from both front and side heads of the shoulder grid
Upright rows tore up my rotator cuff. I hate them!Quote:
Originally Posted by crosby7117
in my opinion, saying that cables will yield more muscle mass is like saying pushdowns for tri's will produce more mass than skull crushers! the only difference is that cables have a constant tension and even still i believe db side laterals are a much more intense exercise for the medial delts!
but upright rows definately work well
im with nsa...where is the other category:)Quote:
Originally Posted by nsa
Bottom line is you have to switch up your exercises to keep your body growing. So switch up your exercises and use the ones that people think are the best for that particular muscle group. Unless you find something else that works very well for you, then rotate with that.
i dunno bro presses involve the anterior delt too much! Look at how the fibers run in the anterior delt, but then look at how the fibers run in tthe medial delt and then examine the exercise, they have no relation! the best way to hit a muscle group is to perform exercises in the same relation that the human body is designed to move that specific muscle group! just my 2 cents!
Ok, im going to go with personal experience over the direction that a given muscle groups muscle fibers are arranged. I know from experience that heavy military presses increase your shoulder width.
if you do too much pressing you'll end up with unproportioned shoulders! i know this from experience because i used to do alot of pressing and my anterior delts grew pretty quick but my medial and posterior were lagging! think about how hard you're already hitting your anteriors from chest! i know guys that dont even do any pressing for shoulders and never have but still have huge shoulders! in my opinioin military presses are over rated!
i never do upright rows.... just lat raises
my posterior delts get mostly worked on back days as the pulling action works them. anterior on chest days per the pushing action. medial i train on chest days bc i split chest/tri/shoulders. any type of vertical shoulder press is going to work your medials too...Quote:
Originally Posted by crosby7117