Do Lateral Raises LIKE THIS For 3D Delts!

[@shaunzero]

One of my favorite things about this channel is that Alex is open to learning and improving his training over time instead of sticking to old habits that may not have been optimal. That's integrity, and it's hard to find these days.

[@TheFilmEditor-bu1vs]

POV: Alex saw you walk through a doorframe without turning to the side so he kidnapped you to make your shoulders so big they make the death star look like a tennis ball

[@ranfan1820]

I wish this would happen to me so bad.

[@IvanDraco01]

I confirm, I died and couldn't fit through the gates of heaven, so now I'm stuck fighting demons on hell forever 😔🤟

[@k3ith113]

​@@IvanDraco01Actual Doomguy lore

[@kapsxd]

Meatcanyon has to make an animation on this

[@Dr_OzoneTV]

Comment approval seeking 101

[@Not-Lunar]

THE VEINS damn, looking like a greek god man

[@jmgonzales7701]

Except he has a giant chest compared to greek god

[@patriarchmike]

I do lat raises with 40's and my grip always gives out first but I've never thought of using straps. I guess its not obvious that it would work. I can't wait to try this

[@boja2907]

Love the new approach to the videos man! Really makes the videos appear more simple yet delivering all the necessary info! Good shit, Alex!

[@HeliosEffect]

Agreed!

[@not-thinking-about-cheating]

My delts are happy for sure after watching the video

[@alternatedemon6060]

i absolutely love the power raise variation, its what i accidentally started doing naturally by just listening to my body (and GVS)

[@naughtiousmaximus7853]

Unironically, my side delts grew the most with 10-15 rep classic OHP. I dont even know whats right anymore 😂😂

[@AlexLeonidas]

So did mine! 🤣🤣🤣

[@randomnameindeed]

Same here! I stopped doing lateral raises for a long time and grew the side delts much more with OHP. The OHP is excellent for side delts in my experience.

[@DaddyVader87]

Ya my shoulders feel the most pumped and look the most pumped when I hit heavy ohp

[@sedricrobinson9499]

I do ALL my raises first (lateral, bent over). Then, do my OHP seated with dumbbells for the same rep range as you (10-15). My delts are PUMPED right after!

[@DaddyVader87]

@@sedricrobinson9499 all this talk for shoulders means in hitting shoulders today fuck it

[@jozefnowak7279]

Alex's favourite technique looks identical to mine when fatigue kicks in. Going to failure, but knowing when forms just feels too ugly is the way. A bit of torso movement is gold, like in classic barbell row ❤

[@chadguru9565]

In 15 years of lifting, I've never felt this amazing pump in my shoulders like I did today by using straps for lateral raises. Never in my life would I have considered this technique, and I'm glad I watched this video

[@Panagiotis1709]

LOVE lateral raises. Finally worked my way up to 45s for 10 reps. I have been doing them slightly forward since I saw an older video of yours. Taking these seriously absolutely builds death star delts. Will try using the straps next time.

[@AlexLeonidas]

That's excellent work my brother. And with the power technique you'll easily put up 50lbs. Keep it up!

[@publicrestroom5075]

45 pound lat raises is ridiculous and even with cheating GD

[@syedzaheerhussainshahkazmi1241]

Did u feel any size improvement with hitting 45lbs on side raises? I'd appreciate your feedback

[@Panagiotis1709]

​@@publicrestroom5075I maintain good form. I do them twice a week. I weigh about 240 now. Cut not over yet but I am at about 20% body fat. I don't think it's that impressive for my size, it's just that most people resign themselves to spamming light reps because it's hard.

[@Panagiotis1709]

​@@syedzaheerhussainshahkazmi1241Absolutely. My delts blew up. I have always been doing mostly heavy overhead presses but ever since I started taking the lateral raises seriously and being strict with form and progressive overload I have since a major difference.

[@phantomreaper7397]

although i know that Alex promotes natural lifting techniques, tweaks and general knowledge through experience, even as an unnatural myself, his tips are just golden. I myself use probably 80% of what he has to offer in my everyday training. His tips are in my opinion among the best of the best. Been watching your channel since day 1, and in case you dont know, you have inspired me, along with so many others in their training careers. Thanks for you Alex!

[@sub842]

Happy delts ! Imma need this part two

[@BigG627]

I’ve been on that GVS and Bald Omni man grind lately and I’ve been learning a lot more. Thought I already knew so much, but there’s so much more to know. You guys are taking my gains to the next level.

[@colepwarren]

The lean look is killer man. Also, unrelated to lateral raises but I'd totally watch an Alex Leonidas gaming channel

[@AlexLeonidas]

With my maxed out rig (got it for editing lol), that would be fun! But helping you guys achieve the body of your dreams is a lot more important. One day, I'll maybe consider it.

[@colepwarren]

@@AlexLeonidas I'll take it! The occasional OSRS mentions in Q&As have me hyped to see that account some day.

[@hellothere6038]

I need this so bad

[@jmgonzales7701]

Prefer him at 200lbs

[@berosar]

@@AlexLeonidas what do you play? if you play...

[@zarante5640]

happy delts. Great tips, Alex, I had all but abandoned the DB lateral raise but I will re-program it after this. Currently using cable raises, snatch grip upright rows and BTN presses, as well as seated presses to build huge shoulders

[@UncommonSense]

I've done cables with wrist cuffs for a long time for the fuller stretch and more even resistance curve but hoping to be inspired to try dumbbells again by this video. 13 min on lateral raises, gotta be something new to find in there 😄🔥

[@AlexLeonidas]

That's the #1 variation for sure, but if you want similar gains from dbs, this power style will do it. Perfect for saving time or working out at home.

[@rtr0spct210]

The quality of your content keeps getting better and better bro, well done.

[@vitekvavra637]

Damn, you are killing this look man! I am so glad and lucky that the people that introduced me to lifting and I first started taking advice from were such legends such as john meadows , you and the other noble natties , Its been quite a ride so far and I sure as hell am not planning to stop! Thank you for providing top-notch knowledge and showing people what a real natural is capable of

[@DusmaEduardo]

Another lateral raise video PLEASE

[@DragonGP]

Happy delts. Great job as always Alex!

[@fabchi4597]

So far Alex you are the most genuine guy out here in the internet sharing good tips to the world for free with love only for the sake of helping people. A big thanks 🙏🏼

[@marcalexgrueso7094]

Thanks bro I will use this as my motivation for my glow up this 2024.

[@shihabhossain3414]

The modified Powell raise for the side delts has to be the most GOATED variation of lateral raises when it comes to free weight and it's my favourite. For anyone who's curious, it's where you lie on your side flat on a bench with one hand used to brace and the working hand on the side of your thigh which is the starting point of the exercise and is the position with the MOST tension as the arms are parallel with the floor. From there the hand is raise until it's perpendicular to the floor where there is no tension so it's a pure lengthened biased movement for the side delts which is comparable to the cable lateral raise. If anyone is interested I recommend starting with almost baby weights like your 30 RM and work up since it can thrash the unprepared shoulder joint very easily but this will be taken care off with a couple of sessions.

[@supremedestiny4956]

Man, Alex is such an inspiration.

[@Lofenox]

Great video as always. What I like to do after clean reps are no longer possible is some sort of hyperextension at the hips to bring the DBs together behind them. This gives me a really good stretch. Then I swing the DBs out and do a little hinge. When I do the last reps this way, the tension on the lateral delts stays constant. Also imagine that the hip swings through the DBs. It looks very strange, but feels fantastic.

[@bozotheclown1142]

I discovered that technique you recommend at the end because I thought it gave a bit more of a stretch, only now I realize it helps balance the resistance curve too!

[@willcooper9488]

I was surprised when you mentioned lean-away raises without talking about the logical counterpart: for the last few months, I’ve done lean-IN raises, i.e., leaning my off shoulder INTO the wall so that the bottom portion of the lateral raise has a higher stretch

[@TheDiamond872]

I'm currently exclusively doing machine lateral raises. The kind of machine where you're seated with a pad on your chest and pads on your elbows/arm. Cheating on this machine is damn near impossible and that is one of it's best features. Also, the ability to load it with plates, especially micro plates, makes it PERFECT for progressive overload.

[@zHop3]

Damn, I wish my gym had a plate loaded one. My gym only has the one with a stack and the jumps between are 3 kg (6.6 lbs) which can be way too much of an increase for lat raises

[@VinceViglione]

@@zHop3just buy a micropin that can fit Olympic plates and you can add loads to whatever plates you want onto any cable stack!

[@No-way-way]

That last variation is so freakin good, but I have never done it with straps. Definitively gonna try it! Happy delts!

[@petor95]

Happy delts! Would love to see a part 2 covering ROM and stability P.s. how would you program these w/ Cable laterals - do you see them as interchangable or would you program both on different days due the strength curve / diff emphasis (cables at a lengthened bias to complement the squeeze bias of this exercise)? Thanks for repping the natural community / our potential. Much love

[@Eniovrolix]

Happy delts cant imagine doing lateral raises with the 50s im doing the 25s with relative strict form good video gonna try the straps and the last portion with the slight cheat but i must say i recently added lateral raises back into the program i didnt do them for a full year and didnt see that much of a difference my delts even grew but i got better with ohp so there is that and im experimenting of it will make a difference

[@balintlosonci3578]

This tip with the strap is pure gold! The next level is doing it side lying in an incline bench with the straps. Stability, stretch overload.

[@Mifune41]

Doing the lateral raises grip-free with figure 8 straps has been an incredible change for me. I want any and all tips you got on this topic.

[@freehatespeech6804]

This guy has confirmed new standards of what's naturally attainable for me

[@yeaaaaaaaaaaaaaaaaaaaaaa]

lol true

[@Sheo.G]

Worked my way to 60lbs lateral raises top set x5, 56 x10, after having completely stopped all shoulder pressing movements. I get a lot of crap for such weight, but my delts became probably my best body part. My argument for such weight is that i dont think people realise just how strong you can get on the exercise and its potential. I see the argument all the time that its a small muscle - so spam light weights (like majority of people do), but that makes 0 sense to me. Its capable of so much weight and frequency. I do the same for rear delt flys also, 80lbs x10. Do heavy delt raises 30 sets a week and tell me your delts dont blow up.

[@AlexLeonidas]

Anyone doing 60lb laterals with a bit of body sway is gonna have massive delts, I'm not surprised bro! Let the DYELs hate, truth is you were ahead of the game. Evening out the faulty resistance profile.

[@Sheo.G]

@AlexLeonidas for sure. We must remember the deltioid is not even that active in the start position, the supraspinatus is responsible for the first 15 degrees of shoulder abduction, at this point swaying is even beneficial to allow you to then hit the remainder 75 degrees.

[@usamakhanfit]

Love this. I like using straps & cuffs on cables when my forearms need a break from gripping.

[@AlexLeonidas]

Can't go wrong with that style, same benefits!

[@guardiabreak2958]

Yeah, I spammed side delt laterals and found joint pain on upper elbow; this is great advice

[@LBJedi]

I also like to set my bench at lowest incline. Then I lay on my side, and do them one arm at a time. The stretch on my side felt is great; especially if I bring the dumbbell slightly in front of my body. Plus, tge most force is being put on the felt in its lengthened position.

[@Juamacao2503]

Damn those power raises feel awesome, they def deserve a place in my rotation. Happy delts :D

[@darthvinus9963]

I only do OHPs + Behind the neck, DB Lu raises and cable Upright rows for side delts nowadays. Noticed a huge growth in my delts.. They were always a strong point in my physique but now have have grown even more.

[@gabrielsigler30]

What are your thoughts on Lean In Lateral Raises? Could they be more lengthened biased?

[@DCJayhawk57]

I like lean away single arm raises when doing DB laterals, lean into a bench at about hip height with the non-working side. I also like to hinge forward a little to put the emphasis mostly on the lateral and even lateral-to-rear fibers. You're still standing and the exercise is very stable, and you can use a little momentum. But by leaning away, you get more tension in the lengthened position. I got this variation from Menno Henselmans. Honestly, you don't need a lot of weight, I'm doing 30s for sets of 12-15 currently, and it took a while to work up to that from 20s initially and then 25s. They're a lot more uncomfortable since you can't rest at the bottom, there's still tension. I think doing them unilateral is also great because you can hit the weak/less developed side first and really focus on building a mind muscle connection with the nondominant side. I do those, and Jeff Nippard style lean-in cable laterals. You want to lean into the working arm with a cable so that you get more lengthened bias. I used to do the Hypertrophy Coach delt dual-cable lying down, but the station I use at the gym currently has one shredded cable so switched to unilateral with a wrist cuff. Those just a couple variations and keeping OHP in my routine, my delts have never looked better. I'm dieting down right now also for the first time in 7-8 years, so looking forward to being lean. I know I've built some mass, because even though I'm down about 10 lb from peak bulk, I'm looking bigger.

[@spacepillow]

Awesome stuff. These sort of videos are super useful, keep em comin

[@randiestrouse2967]

Finally doing your novice program after dropping my ego and abandoning "optimal" programs I was attempting. It's honestly a lot of fun!

[@AlexLeonidas]

Glad you're enjoying it, that matters if you're going to run this program all of 2024!

[@randiestrouse2967]

Hilariously, I spent months doing rear delt isolation (despite my OHP being 115lbx4) and never really saw any visual change. Eventually I cut them out and didn't do them for the last month. Now, a single week of running your novice program and my rear delt got a visible pump for the first time today. I know as someone with mid-late novice lifts I shouldn't even be hyper-obsessing over small details like that, but it's just funny that the second I start doing a program that actually fits my training-age, details like that actually start improving...

[@leinekenugelvondoofenfocke1002]

I use a lengthen biased side lateral, but not really because I think it's better for hypertrophy. The way I do it puts some of the load on the rear delt, and external rotators so it's effectively a compound. I set it up by putting an adjustable bench between 20, and 30 degrees. Then I lay down sideways on it, let my arm go across my body, and then bring it to the top. I'm actually about as strong as these as I am with regular laterals because not only does it involve some more muscle, but the hardest part is in the middle where the side delt is the strongest. I also have some momentum before I get there. So it hits the side delt in its full range of motion, and isn't limited by the weakest part. After full ROM dumbbell presses regular side laterals really do feel redundant. I wanna see if I can give my shoulders something they didn't already get, and the stretch just happens to be that thing.

[@shrexyboi1850]

I do these also

[@notmytempo464]

This was an absolute masterclass Alex. You completely just explained this movement. What do you think of the chest supported variation this has really helped my mind muscle connection. Thanks and all the best

[@straight_man]

My favourite variation of lateral raises is the one-arm cable lateral raises using the V grip, which I learned from one of the Noel Deyzel videos. That takes out all the pressure from my forearms and makes it so that if I fail the lift it is because my side delts were exhausted and not that my grip went out.

[@ericlewandowski6963]

How many sets do you recommend for lateral raises per week?

[@gxymxr]

Menno says to lean into the cable stack, instead of away for more lengthened bias

[@3lfaromeo]

This is the only way forward for lateral raises, been doing it a couple months. DOMS after the first time had me feeling like I got flu jabs in each delt.

[@rajatchopra1411]

Man Lu raises have been a game changer for my side delt game! Although I do incorporate both of these moves for my shoulders. I prefer cable over dumbbell for the lateral raises.

[@Thissentenceisfalselosers]

It's very wholesome to see the KZbin fitness community train together to exchange knowledge and get even swoller.

[@I_Might_B_Wrong]

I'm currently experimenting with lying down on my side on a flat bench, bottom arm around the bench to keep me stable, top arm doing a lateral. Hardest at the bottom, almost nothing at the top. Feels great on the joints. I am using straps for this as well, great tip.

[@FitOneswithVarun]

Build my shoulders with dumbbell lateral raises with straps and some cheating, taking it to the next level with cables now

[@AlexLeonidas]

Straps/cuffs + cables set at the right = GOATED

[@moreassmoregas]

​@@justadude4826 Team3D Alpha has a lot of good stuff regarding diets and food.

[@NoR3m0rs3]

@@justadude4826 get your bloods checked

[@zarante5640]

@@justadude4826if your main goal is health, then I would recommend getting blood work and alternating a regular diet from there. At any case, you would probably end eating similarly to a high-protein diet with a lot of different fruits and vegetables, healthy fats and carbs such as rice, bread, potatoes and pasta. If your bloodwork shows anything out of the ordinary, its probably best to talk to your physician about diet changes

[@MM-gm3or]

I do standing chest supported lateral raises with a bench set at around 70 degrees. Shoulders feel great and I go to failure then I switch to OHP's, I go until the last rep and I'm shaking going to failure holding the dumbbells at the top. Slow eccentric on the lateral raises. Heavy standing dumbell partials for high reps to warm up. I feel a better pump with the elbows slightly bent vs straight arms on lateral raises

[@jamieburns1228]

Happy Delts!! Thanks mate

[@michaelmelter2271]

Thanks for the tips! Good stuff.

[@kerneldemon]

Thanks man! Your advice has been super valuable 🎉

[@yagonagos]

happy delts. i will adopt this technology.

[@abasicname8848]

I used to do this without leaning backward though. I liked the feedback of the dumbells tapping because it helped me get through the burning in my traps and forearms. I know I cant be slacking on the tempo and it keeps me like on track in a way. Helps me divert focus from those things. I should try just strapping up though at some point.

[@kane6529]

Power raises from a power bottom 😤 all jokes aside I’ve been using hook straps as cuffs with cables and for DB lateral raises and my shoulders have exploded in the last 4 months! Massive improvement, also increased frequency to three times per week about 15 sets per week

[@JHashcroft]

Hey Alex, what do you think of doing lateral raises leaning against a high incline bench? I think I saw Sean Nalewanyj recommended this

[@CYGNUSMXN]

Happy Delts! I've been implementing a similar technique on the DB lateral raise and it did wonders for my delts. When switching to cable laterals i've always had more trouble finding the proper plane of motion, trying a bunch of them out but can never have the connection with it and having that aha moment as i have with other exercises. I also feel like the plane of motion for one shoulder is different than the other (due to bone structure) which does not help with this either.

[@enclomifiend]

Your natural with a steroid type 3d look man that’s crazy. Love your videos been a fan for years.

[@btc54723]

Ive been watching you for like 7 years. Great video!

[@Oyashio202]

Using cuffs for cable lateral raises also helped me avoid irritating tennis/golfer's elbow

[@mrbigbosskojak]

You look great bro, very aesthetic. Super video as always, appreciate the tips.

[@dashingdreww1185]

Yes bro we need a part2 ,HappyDelts

[@osmankaraman1193]

i really love both Umar and Cory,i know that's the game,one of them have to lose,i have nothing but to say may the best man win.

[@ditz3nfitness]

Again, shoulders tomorrow, and you post this video! Crazy timings!!

[@SteveK-ys2nl]

I'll be giving these tips a shot tomorrow, thanks!

[@user-qh5nm7di2r]

Vibe is more natural and free. Glad you found it, brother.

[@OmarMyWords]

Try "side-incline" lateral raises. I saw Wesley Vissers do it on his channel. It shifts the bias towards the lengthened position. Of course requires a bench.

[@SniperMike20]

When was this video my whole life basically😂 Happy delts!!!!

[@Dankdalorde]

Another awesome video - just wanted to hear your thoughts on this (since I don’t see this lateral raise form talked about on YT). I recently bought the Arnold Encyclopedia of Bodybuilding and saw their version of a lateral raise (dumbbells starting in front of hips instead of from your side) and trained with a bodybuilder who also had me do lateral raises like this - he said to think more like your doing a “shoulder pose” and pushing elbows out to your side(not sure what this variation is called but kind of like an upside down double bicep pose with bent arms like as if you’re on a lateral machine by your forearms). Do you think that form is viable? Only asking since I can do more weight but not sure if it’s going to damage my arm if I were to do lateral raises without the bend of the elbows. Thanks man! 💪

[@SeyaDiakite7]

Missed you so much. Thank you for existing. (Virtual bro hug)

[@AlexLeonidas]

Thank you for always supporting and being kind!

[@geoffknox597]

Damn dude judging by the physique, you've seemed to master the plant-based diet for cutting. Would love to see some content on that topic. Maybe a "what I eat in a day" vid? I feel like there is little content on plant based for cutting. I mean there are some vegan bodybuilders on KZbin but none have them have made such dramatic cuts while retaining all the muscle. I think you have A LOT to offer on the topic. Great channel.

[@angeloemmanuel5571]

A rare vid of alex doing lateral raises, ogs knows it 😂

[@crizish]

Thanks Alex!

[@WizardMindBarbarianBody]

I've been using a cuff and loading pin for curls due to a wrist injury and it's fantastic. Probably work for this too.

[@savagebeafy]

5:05 This low key reminds me of the Liu Raises, which I absolutely love cause of how much it deep fries my delts.

[@likemy]

this is pretty much the way Lu Xiaojun does his raises, just without the oly-lift specific upper half ROM

[@RowanWalker-j3n]

Really needed this, I'm coming to the end of a WSBB program which has a hell of a lot of LR's in them, I felt my shoulders to some degree but never felt a good stretch/squeeze.

[@jeremynguyen8317]

Is this the kind of similar body movement one can reasonably use for a barbell row, t-bar rows, or rear delt work to similarly balance a resistance curve?

[@AlexLeonidas]

Correct, the same logic applies especially to free weighted back training!

[@eyesonu4693]

Happy delts! And maybe some rear delt action with dumbbells if you possible

[@jakezaragoza6091]

Happy Delts bro💪🏽

[@shansyed8537]

Hey Alex I do calisthenics and I'm wondering how much sets of compounds I should do and how many for isolation if I'm following PPL Thanks your looking really lean keep up the good work!

[@jamesb46]

Alex, wanted to let you know that I’ve been doing expander “lateral raises” with two arms, starting with both hands at the hips and find it’s an excellent alternative to weights.

[@Anthony-pln]

Did them like this this morning (except for the pencil neck straps part) and HOLY BUCKETS!! I got a bulbous, thicc, dense pump out the wazoo

[@freehatespeech6804]

What do you think about static lateral holds instead of lateral raises? since it's the most hypertrophic part of the movement, why not just stay at 90 degrees? Essentially a dumbbell iron cross

[@MERM2141]

Do you think that doing 3 week waves with double dynamic progression in the 6-10 range instead of 70% will work as well? With maybe adding a 4th set for additional volume. I have tried doing the 3x10 but I always miss reps, especially when adding weight the second and third weeks. Thank you.

[@limo-swine6537]

John Meadows showed increasing the weights significantly and just doing the bottom baby reps in high number. Lengthened partials. I really liked it until the gym owner publicly shamed me during in front of the whole gym for doing heavy partials. Now I prefer cable lateral raises to bias the lengthen portion or I lean the opposite direction on a bench doing unilateral side raise. It also makes it lengthened biased.

[@vladvlad8103]

Id really love to see a cable lateral raise video happy delts happy delts happy delts happy delts

[@AnthonyVenmans]

Hi Alex, since your ''favourite technique'' involves a slightly forward lean, what about leaning against a high incline bench (75-85 degree0 chest support? In order to create even more range of motion at the bottom since the db's are in front of the hips legs as well?

[@sfcablecar]

Lying on your stomach Incline Bench Side Lateral Raises have been an excellent variation as well.

[@Cavani55]

Alex Have u tried The Leaning Lateral Raise On the incline bench? it makes it a more lengthen to mid biase Lateral Raise

[@ogrenonce6447]

Do you still use minoxidil for your beard everyday?

[@Iron_Thunderstorm]

Alex sure knows how to get me to click.

[@kristoferprovencal3608]

Been doing that lean forward variation for awhile now, just kinda stumbled onto it as I was feeling out my raises and doing that not only allowed me to lift more weight, it felt like the angle got me better delt activation even at the lighter weights. I was just going off feel though, so it’s good to find some validation for it. Never tried the strap thing though, definitely gonna give that a shot next time I train shoulders.