Alternative to Lateral Raise

[Kaytime]

Hey guys

I just came back from a long injury with my right shoulder as i had some bad pains in my rotator. i started training for a month now and the only problem i have is just Lateral raise. My shoulder gets this pain when i lift it up so i try to ignore it but i dont want to damage it even more. One arm lateral raise isnt too bad but if anyone else has this problem before can you suggest a alternative

thanks

[baseline_9]

IMO there is no suitable alternative to the side lateral

just do what you can.. listen to ur body

[LatissimusaurousRex]

IMO there is no suitable alternative to the side lateral

just do what you can.. listen to ur body

I agree, this type of pain is your body saying, "stop before you hurt yourself!"

[baseline_9]

Maybe try with a cable and get someone who actually knows how to do side laterals correctly watch you

the side lateral is a hard movement to do correctly.... I think i have only ever seen a few people doing it correctly,, one of which was me

[FireGuy]

Shoulders are one of my better developed body parts and I do lateral raises with DB's ranging from 8-15lbs. Done correctly, no swinging, no dropping, no momentum, traps down, continuous tension, you dont need much weight.

[dec11]

^^^ditto.
i did stupidly heavy raises when i was younger and am paying the price now with injuries

[kelevra]

I agree with Fireguy. I have no ego involved in my shoulder routine at all. If I go heavier than extremely light, I start to develop pains that I don’t like. I’m the only 280 pound guy in my gym that only does shoulder press with one plate. I do very light weights on side raise and very light on rear delt. Use perfect form and great concentration on the muscle and you shouldn’t have to use big weights to develop delts unless you are genetically limited in that department.
I also like the lying side raise? Where you adjust an incline bench and lay at an angle. WTF I don’t even know what to call those, but I like them.

[FireGuy]

Yep, I dont know what it is but something about side laterals and calf raises. I see people who use good cadence in their reps on all their other exercises but they go to do side laterals and its all about momentum and moving the weight from Point A to Point B. Same thing with calves, how many guys have you seen on the seated calf maching doing partial movement speed reps? I love working in with these guys, pulling half the weight off they are using and doing 4 second up and 4 second down reps with a full stretch at the bottom and contraction at the top. They will usually try it themselves for about the first 4-5 reps on their next set then quickly go back to the faster less painful version.

[tyciol]

I always figured the bent-over variations were good for this. This takes tension off the supraspinatus (good if you're impinging it or something) and if the rear delt starts to take over (which I don't think happens easily, and isn't the worst thing in the world) by the elbows pointing up like in a row, you can externally rotate (which many tend to do anyway due to overhead pressing habits and keeping the arms aligned with biceps forward like in a lateral raise) which allows the middle delts to do the transverse abduction.

[nameabetter]

Behind the neck push presses. Been working for me since I stopped doing lateral raises. Jamie Lewis from Chaos and Pain is a big fan of them. Plus they are fun to do.