Tip A Better Way to Build Wide Delts 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 A Better Way to Build Wide Delts Build stronger healthier shoulders with this unique exercise Take a look by Michael Mylonas November 14, 2018April 4, 2022 Tags Bodybuilding, Shoulders, Tips, Training The lateral raise has been a staple for building delts for decades, but that doesn't mean we can't modify it to increase its effectiveness. To hit those delts even harder, take your lateral raises to the next level with this hands-free band variation. I first saw Dr. John Rusin performing hands-free shoulder work and it made a lot of sense. Why? Because many people have a tough time feeling traditional dumbbell lateral raises in the delts; they feel them more along the arms. Removing the requirement of gripping a dumbbell solves this problem and helps prevent the arms from taking over, placing the stress where we really want it. The supraspinatus (one of the rotator cuff muscles) is the dominant mover in the first 30 degrees of the lateral raise. It's a much smaller, weaker muscle than the delts. Because of this, some people experience shoulder discomfort when trying to go heavier with their lateral raises, or they use so much momentum that it looks like they're trying to fly away. The great thing about the band is its variable linear resistance. Basically, the resistance increases the more you stretch the band. This will emphasize the top two-thirds of the movement, while remaining relatively easily in the bottom third. As a result, you're going to be able to hit your actual delts hard with little added stress on that supraspinatus. First, you need a pair of ankle straps, the kind that you'd hook up to cable machines for glute kickbacks or leg abductions, but you're going to fasten them around your wrists. You're also going to need some tube bands with carabiners on the ends. Anchor one end of the band down low on any solid, fixed object, and attach the other end to the strap on your wrist. From here, you're ready to perform your hands-free lateral raises. To adjust the load, you can simply walk further away from your anchor point or add another band. Like any good lateral raise, make sure your shoulder, elbow, and wrist are aligned in the top, roughly parallel to the floor. Hold for a second before descending back to the bottom. Do 4 sets of 8-12 reps to get them burning! You're not just going to build bigger shoulders with this variation, but also keep them healthier so that you can keep making gains in the long run. 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 Tip Do the 4 Best Biceps Exercises For direct biceps training, you can't beat these variations. Funny thing is, most people have never even tried them. Tips, Training Christian Thibaudeau May 15 Training Tip Do the Muscle-Snatch for Strength & Power It's the easiest Olympic-style lift to learn and it'll turn you into a badass. Here's how to do it. Tips, Training Christian Thibaudeau December 19 Training Booming Biceps – Part 1 How to unleash your core strength to achieve explosive arm development Training Don Alessi October 5 Training The Hanging Circumduction Amaze Your Friends, Stun Your Enemies Training T Nation March 16