I hate the lying lateral raise slightly less than I hate the standing lateral raise. These alternatives should ideally hit the same muscle groups as the upright row does – mainly the upper traps and lateral deltoid. Here's the problems with upright rows: 1. they hurt many people shoulders - even if done with a wide grip 2. only get a partial range of motion (esp. Author Topic: Upright rows Vs Side laterals (Read 7183 times) Bobby. Dumbbell Lateral Raise; Bent Over Reverse Dumbbell Flye; Plate Front Raise; Seated Dumbbell Lateral; Reverse Pec Dec; Traps Exercises – All. Go wide on the upright row. Likewise for upright rows and lateral raises; sub in Smith machine or dumbbell upright row, cable lateral raise or dumbbell bent-over lateral raise as you wish. On some exercises, such as the bent-over lateral raise, bent-over row, upright row, front raise and biceps curl, I’m much stronger when I do them with one arm than when I use both arms. Part of the series: Muscle Strengthening Exercises. Expert: Paul-Joseph Johnston. The Background. Lateral raises are a great exercise to isolate the lateral deltoids. If lateral raises are fucking up your shoulders, you might be going too heavy on 'em. Keep in mind that your muscles respond to tension rather than any one specific amount of weight on the bar, and performing your upright rows using lighter weight and stricter technique can actually help you increase lateral delt stimulation while putting less stress on your shoulder joints. This is a simple exercise, but many people completely butcher it. How to do Dumbbell Upright Row: Step 1: Stand upright with your feet shoulder width apart. Still doing the lateral raise though. For me the following shoulder workout has been working. While you may assume a barbell or dumbbell upright row might be preferable — free weights get all the love — using the Smith machine in this case helps reduce unwanted stress on the back and shoulder joints because the bar is … The bodyweight of women entering dumbbell upright row lifts on Strength Level is on average heavier than those entering dumbbell lateral raise lifts. As there are 5 different types of shoulder exercise for both Push and Pull day, it may be … Barbell Shrug vs. Upright Rowing. Lateral Raise vs. Upright Row. The posterior deltoid actually acts more like a back muscle. Is this normal? The easiest superset is to take an isolation move (a side or rear lateral raise) and superset it with a compound move (an upright row or face pull of some kind). It kicks in from moving weights out to the side, so use upright rows or lateral raises. The middle deltoid isn't highly active during the big upper body compound movements. Post by frogbyte » Tue May 12, 2009 5:56 pm After lots of ideas leading changes to my routine (thanks all) one of the only exercises I do at this point that I don't really like is the lateral raise. IMO lateral raises, done correctly, are superior to upright rows. And when doing it with say, 7.5 kg for 20 controlled reps, I really feel the burn. Raise your hands. Lateral Raise Mistakes. Its main three functions are horizontal abduction (think rear lateral raises), external rotation of the upper arm ans well as extension of the upper arm. Doing the upright row with a wider-than-shoulder-width grip is the best option to target the deltoids and the traps. Adding Muscle Mass Will Accelerate Fat Loss. Based on its name, there’s no doubt about which part of the body a shoulder press targets. The bodyweight of women entering dumbbell lateral raise lifts on Strength Level is on average less heavy than those entering dumbbell upright row lifts. Bent-Over Dumbbell Lateral Raise . To promote variety, do a different version each time. Add the upright row, using a twice-than shoulder-width grip, into your workouts somewhere in between shoulder presses and raises. Barbell and dumbbell presses, lateral raises, front raises, rear delt raises… The one exercise you can’t see very often, at least when it comes to shoulder training, is barbell upright rows. The average dumbbell upright row entered by women on Strength Level is heavier than the average dumbbell lateral raise. Well, the upright row is a compound exercise that does hit the anterior and lateral heads ( traps more-so primarily ). Lateral Raises (Dumbbell) Front Raises (Dumbbell) Rear Deltoid Fly (Stack & Pin Machine or Dumbbell) Face Pulls (Cable with Rope) Upright Row; Rotating Your Pull/Push Workouts. On many upper-body exercises, using one arm … Periodization: Just like with most bodyparts, your first mesocycle should be moderate weights and reps. 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