Stop Messing Up Lateral Raises (Easy Fix)
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- Опубликовано: 18 фев 2024
- Here are three simple ways to level up your lateral raise game and build bigger shoulders! Adjust the cable height for more tension in the stretched position, use wrist cuffs for a better mind-muscle connection, and stretch the cable across your body to get your side delts more stretched.
Развлечения
If you don’t have access to cuffs, I’ve found that gripping the handle loosely helps my mind muscle connection. When I squeeze it feels like I’m lifting with my forearm/tricep. But when I relax my wrist and grip, I pull with nothing but my shoulder and I get a fantastic burn. Your arm may not be as “straight”, but it feels fantastic to me
That technique gave arthritis in my fingers💀
Yeah it works but it seems like a pain in the thumbs. Good advice though. Maybe grip it tightly but not too tightly
@@sleepforever8378 I grip with my 4 fingers and just rest my thumb on the handle. Kindve a pseudo-suicide grip
Yeah bro that’s exactly what I do, it works perfectly
What do you mean by giving "arthritis", do it mean your finger hurt ?@@thewisedaddy6460
Technically with cuffs you have a shorter lever so you should in theory do more reps as less force is required from the muscle. But I think the cuff offers additional benefits
Not enough people liking this comment
Good spot. This IS the reason.
Yeah it should be slightly easier but it makes it more stable. It eliminates stress on the wrist and lessens elbow strain I think.
Bingo
Damn should have checked to see if this was already said before i commented.
Good editing like this satisfies my soul 😌
Yo
Brooo ur edits are the bestt
What programs do you guys use to edit like this?
You should try watching a movie sometime, they're edited by professionals, it will blow your mind
holy shit its Davis
That higher cable height just blew my mind! Been using cuffs for a month with great success can’t wait to try the new height
I can't believe I never thought of these simple tips. You're the 🐐 Jeff. Every time you come up with a variation or tip it has dramatically changed my training in a good way.
I met Jeff Nippard this past Saturday, he is a super nice guy. And very humble, I was so shocked when I saw him I couldn’t even form words in my mouth 😭. Thankfully he came up to me and greeted me. It was a pleasure meeting you Jeff Nippard, love your content, keep up the great work.
ur acting like you just met jesus 😂😂 , have some shame hes only a man no reason to foam at the mouth
I am new to using machines, and these videos help me not feel completely lost or embarrassed. Thank you for your videos 😊
You only get 2 extra reps with the wrist strap because of physics. Because the point of tension (the cable) is closer to the axis of rotation (your shoulder) there’s less torque exerted from the cable onto your shoulder. This means youre not actually getting an increase in volume because the extra reps are being offset by less torque.
Exactly, good point..
touché
Honestly didn’t realize half the other comments are saying the same thing lol
Yeah but you might get a better mind muscle connection with the delt since your brain doesn't have to think about or expend energy on gripping the handle.
@@supercal333But then he puts a ball in his hand and grips that… 🙄
Huge props to Jeff with the quality and conciseness of these shorts. Really well put together.
@@BF... Quality referring to production. People are pointing out the wrist straps. Fair, but don't think it makes a difference. More reps for slightly less rom. Dealer's choice. I don't plan on incorporating wrist straps, but I will try out a higher height.
Sir your programmes have helped me a lot.. ive been following your programme for 2 years now !! YOU'VE BEEN AN INSPIRATION!! THANK YOU JEFF😌
At a 90 degree angle most of the movement is done by the supraspinatus, one of the rotator cuff muscles.
its easier with the wrist attachment because its closer to the pivot joint (shoulder)
finally someone said it
Yep you did 2 extra reps cause you just took away 5 foot lbs of torque just lower the weight by a tiny amount and it’s the same thing. It’s probably around 5 percent less torque.
I also love using cuffs for cable side laterals! However, I don't think they make you stronger, I think they just lessen the rotational inertia by shortening the length from your shoulder to the cable by a couple inches. Still, they're so much more comfortable and definitely allow me a better mind muscle connection with my delts!
Drew Lynch and Jeff Nippard prove we live in a simulation. Same NPC but one is a comedian the other is a body builder.
This is the best middle shoulder exercise I've ever done, the pump is great.
Medial delt.
One thing to note, the Supraspinatus muscle is responsible for the first 15° of arm abduction meaning by raising the cable height and changing the point of which the arm and cable are at 90° puts more stress on the much weaker Supraspinatus while making the movement easier for the lateral delt. Keeping the cable low creates a 90° angle right when the lateral deltoid actually becomes engaged making a tougher (better) movement for the delt and protecting your rotator cuff (Supraspinatus) from being over worked. Do you agree? love the videos regardless.
Wouldn't you want to work the supraspinatus though?
no one does lateral raises to work their supraspinatus@@efumali
First 15 degrees, starting from which angle?
If you are starting from a deltoid stretch, the supraspinatus is unlikely to be particularly active
Supraspinatus contributes to the first 15° of shoulder abduction from the anatomical position. Having the cable higher creates a horizontal force vector and therefore the load would be greater at the initiation of the movement (therefore the supraspinatus). Consequently, due to the altered force vector, the load on the deltoid would actually be at its highest during the top portion of the lift when the deltoid is at its most shortened.
Having the cable lower would mean the force vector would be perpendicular with the the wrist during the mid-range of abduction and more stretched. So theoretically would be more beneficial for hypertrophy given the stretch/hypertrophy hypothesis. It would also mean that the much larger deltoid muscle wouldn't be restricted by the fatigue of the much smaller stabiliser.
Side note, working stabilisers is great. But are you doing lateral raises for your supraspinatus or your deltoid?
@@efumali You would, but separately, ultimately this is a deltoid exercise and therefore should be the primary muscle being targeted. Often people develop shoulder pain as a result of over using their Supraspinatus in lateral raises movements so though it would good to clarify. Regardless almost any lateral raise movement utilises some Supraspinatus activation.
These tips are GOLD. Thanks man
I needed this! My cable lat raises just weren't raising yesterday, even at a low weight. Thank you!
I thought you were bringing up a lat exercise out of no where
Cannot overstate how much Jeff has helped me in the gym-currently benefiting from the rated back exercises he did-also added a single arm Landmine row in from his list which I really felt in my lats. I struggle with cable lateral raises so will definitely try these cuff versions
Exactly as I perform these. The "higher cable" tip is golden; quite good for other similar situations such as Bayesian Curls.
I struggle with laterial raises because of n old injury and when I tried this is was like holy cow this works great...absolutely greatful this is n awesome exercise n I just ordered cuffs cause they work awsome..thanks Jeff buddy
As someone with a separated shoulder I also find raising the cable to be more comfortable for that shoulder since my shoulder's not getting pulled down into the joint
Won't that eztra tension earlier in the range motion hurt more
@@GoodByeSkyHarborLive I would imagine it hurts less since the person said the cable is better, no?
@@GoodByeSkyHarborLive
They said, as someone. Not someone 😅. They are just pretending
@@JourneyOfStrength That doesn't mean that at all. Wtf
You Definitely deserve all the flowers Jeff,you're so consistent with the quality you transfer to your students and not many are like you...keep it up brother💪
Absolute KING OF GYM SHORT CONTENT
Its possible the difference between the handles and the cuffs may be due to difference in leverages, since the moment arm is longer woth the handle, which means its not better than the handle tension wise.
of course you manage more reps with the D-handles, you are reducing the moment arm xD
Personally, cuffs reduce the stress on my wrists. I don't need limiting factors when I'm chasing maximum stability, so I can target a specific muscle.
Very solid tip about the angle of the pull. Most people think that if they leave it lower it creates more tension and more gains. Not the case.
I saw this when it dropped and my side delt growth is astronomical compared to the month prior. Thank you, Jeff. 🙏🏾
You probably got more reps with the cuffs because the lever arm is a bit shorter, which also means the tension on your delt was lesser. It does seem more confortable though, I'll certainly try
If you use cufs its easeyer because you have shorter lever. So you do more reps but with lighter weight
The placement of the cuffs (above the hand) reduces the moment (torque) about the shoulder to complete a rep. This makes the rep easier to perform. It also explains why you are performing +2reps.
I enjoy your content! Thank you for posting!
I have an wrist injury right now and I was doing it the way you show it here. I was surprised how much I liked it
Ofc u got more reps with cuffs, shorter lever.
No need to do it anymore. Instead, do Lu Raises. Lu Raises not only helps with delts but also the upper back. Saves time and is harder, and popular among lifters for good reason.
Yeah Lu raises are dope I do them all the time especially for upper back and strength and shoulder stability
Why not include both in your routine if you can. Both amazing exercises
Lu raises don't isolate your side delt they use a ton of other muscles. 10/10 movement though. Great also as a warmup before presses.
I started raising the cable height after the shoulder vid with you and Mike! Great tip.
you know, i have a story. Last 2 months, i bought a resistance band for my workout at home. It comes with a cuff, at first. I didn't knew what it was for, but now i know whats the cuff were for. Thanks!
I started doing these because of you and I'm just NOW learning how to do them better!?!? I was using my first 8 weeks of lifting to practice technique so I'm glad I saw this before the 8 weeks were finished.
What a great find. I'm on a hunt to stabilize or adjust exercises I'm doing while I heal some golfer/tennis elbow from a bit of overtraining. Grabbing some straps NOW! and will absolutely give this a try.
Been doing cable lateral presses, and after some time, they haven’t been effective. Thanks for the change, I will implement them soon
Cuffs will shorten your lever, making the reps easier... so extra reps are to be expected. All in all good advice, though. I really enjoy your videos, keep up the awesome work!
I found this right before I was about to do this exact exercise! Thats nuts
insane how youtube shorts has made information like this available and this accessible. thank you jeff
I will try this cable height tip
Just want to say how amazing your vids are. Informative and inspiring.
I really like using a handle instead of the ball. Even thou you say it's optional I highly recommend it. Feels better.
It’s been a really long time since I’ve seen workout tips that actually revolutionized the way I do a movement
man your the goat. I really like the idea of raising the cable height. Have never even thought to do that
This is great advice. Really felt my side delts with the cable higher off the floor too.
Completely agree.d. I also hold the normal handles in addition to the cuffs as it gived me that feeling and connection of as if I would still hold on to the handle...
Absolute genius, thanks Mr Neff Jippard.
Bro, you are my new Gym-Daddy. I’m learning soooo much from you! Thanks Thanks Thanks! Greetings from Germany 🇩🇪
Ok, that lacrosse ball technique is awesome. Thx!
I have never seen one of these wrist cuffs. I love them already.
Raising the cable was insaje bro that made the exercise go from a 4 out of 10 to a 8 out of 10 for me
Thanks for all of the exceptional content Mr. Jeff.
cuffs are a game changer
Tried the cuffs, I got more reps. Thank you
Love the helpful advice you always give: bought your programs and they are already helping
Nice! I learn something every time I watch Jeff.
Thank you so much i didnt even know i was doing them wrong, keep it up man
Great advice. I hadn't thought about the high cable angle, thanks for the assist!
Hey guys! I use my straps as cuffs and they work great, honestly better than cuffs I have because the Velcro wears on those over time. Just loop the strap through and hold onto it, it’s a great hack
Thank you. I really enjoy the wisdom i get from watching you, but...Using cuffs will cause carpol tunnel.
This was actually extremely useful
Thank you for this short. PLEASE do more
This is amazing I do exactly this forward and back and repeat each arm amazing tension and stretch
My god thank you for this Jeff my anteriors are great but my lateral delts aren’t showing. Good to know I was doing the workouts wrong. Implementing tomorrow🔥🙏🏾
Cuffs shorten the lever formed by your arm - so they increase reps by decreasing the effective resistance. It's likely that any extra reps come from lowering the effective resistance rather than from letting you actually push the muscle harder, unless you have a special circumstance that makes your grip the limiting factor.
This was materially beneficial and empowering- thank you for sharing!
you my friend have earned your self a subscriber
Jess always dropping jewels
I tried this the day that I saw it. Huge game changer!
the 2 more reps from cuffs were because of
distance from the point of rotation is inversely proportional to force required to rotate the body
Glad you’re making reels now 🙌🏽
I used to do this with bands a while back (sans the cuff). I was doing Egyptians the other day, but I'll bring this back into my workouts. 👍🏻
Great tips. Good looking out man
This is a great tip. Can't wait to give this a go on my next shoulder day.
So quick but so much knowledge
Love ya Jeff. Consistent quality content as always
Really appreciate your routines.
A new era for Jeff Nippard legendarily edited and theorized form tweak shorts, I feel coming.
Thankyou. Some of your vids I'm not sure about. But this vid sounds like good knowledge to me. I'm going to try the cable higher and use a cuff. Cheers bro.
This is great. I think a great take away is to change Cable height to match anatomically what your doing
Love the content, Jeff.
If you don't have cuffs, something I started don't recently when my gym lost them was wearing lifting straps and threading them through the carabiner. If you hold onto the tail then you essentially have cuffs that you can let go of
Man, I did this and it works so well for me.
I tried this for the first time this weak. My god it was tough and I could almost add no weight to it. But I could feel it in my sides! Will keep it in my workout
I find that crossing your body only stretches your rear delts, and the plane of movement continues to engage them more than side delts. Side delts are already stretched when your arms are just hanging, so I think starting with your arms on your side engages side delts more.
Holy shit this is good. Just trying it now. The stretch is INSANE!! Try it trust. Make sure your hand and the cable are parallel and step away the the left or right from the pully
thanks! our cables are not adjustable so i did these kneeling instead and its alot better
If you don't have cuffs, use a v bar and slide your hand through to the far grip letting the close grip rest on top of your wrist. You may need to drop the weight 5lbs since the v bar has some weight to it
💯 I always use the v bar for lateral raises.
Trying this next shoulder day.
The cuffs shorten the moment arm of the lift making it easier. But I agree with the added muscle connection.
For ages I’ve been pushing the handle with the back of my hand instead of pulling it. I always figured making it feel like a push movement would better engage the shoulders over the traps. Never thought about using cuffs!
Thanks Jeff! I'm gonna try this.. I've also found doing a farmers walk with some heavy dumbbells or doing a super set of seated bicep curls really adds to the stretch right after my set of lateral raises 👍🏼
This was fire Jeff, lots of thanks
This guy is just simply a beast
Complete game changer!
I'm gonna have to try these tips next time I'm working shoulders!
Nice one mate! Amazing content and thank you for that piece of the puzzle concerning my shoulders. I was looking for exactly that!