Tip: 3 Lateral Raise Variations You Haven't Tried Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 3 Lateral Raise Variations You Haven t Tried Pack more muscle onto your medial delts to get that capped superhero look Here' s how by Dan North June 18, 2020September 2, 2022 Tags Training Lateral raises target the medial head of the delt – typically the weakest and least developed area of the shoulder. When it's pronounced, you'll achieve that "capped" look that no shirt will be able to hide. Check out these lateral raise variations: One of the best ways to target specific muscles is to cut off any potential momentum. The dead stop-raise does just that. Hold two dumbbells with your arms locked at your sides. The dumbbells should be fully rested on the bench... or the floor if you're doing these at home. Bring your arms up to shoulder height. Bring them back down in a controlled manner until the dumbbells are fully rested on the bench. Come to a complete stop each rep. An elevator rep is when you go through partial and full ranges of motion during each rep, increasing overall time under tension. Hold two dumbbells with your arms locked at your sides. Bring your arms up to shoulder height. Lower slightly – about one-third of the way down – and raise them back up to shoulder height. Lower about halfway down and raise them back to shoulder height. Lower them fully and raise them back to shoulder height. That's one rep. You're stronger during the eccentric (negative) phase of any given exercise and can handle more resistance. One of the best ways to increase the tension and demand of light weights is to slow down the eccentric portion of the lift. Hold two dumbbells at your sides. Bend your arms at 90 degrees, then bring them up to your sides. Your upper arm/humerus should be level with your shoulder. Keeping your upper arms at shoulder height, straighten them out to the sides. With your arms locked, slowly lower them back to your starting position for a 3-5 second count. Don't let your ego dictate how much weight you use, particularly with isolation exercise like lateral raises where light weights will offer more return. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Pull-Ups Gone Wild Make pull-ups and chin-ups fun again. Build size and strength with these five challenging variations. Training Jason Brown March 26 Training I Bodybuilder 1 - Shoulders - Tuesday Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. Exercise Programs, Shoulders Christian Thibaudeau April 28 Training Ab Training Made Simple You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how. Abs, Training John Meadows May 26 Training Tip Hang and Swing Destroyer Set Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop. Bodybuilding, Exercise Coaching, Shoulders, Tips John Meadows March 1