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Muscle-Building Workout and Diet


What’s up guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to break down the Dumbbell
Side Lateral Raise to see exactly how you’re supposed to perform this, at least if you want to have longevity in
the gym and get your Shoulders to grow at the same time. My biggest problem with this exercise is going
to fly contradictory to what most people will ever tell you about how to perform the exercise but I promise you I will justify the reason
why I tell you how to do it. Ok, the one that you’ll see and the one that
people will tell you to do all the time is if you want to target the Medial Head of your
Shoulders you have to act like you’re pouring pitchers of water. So at the top of the exercise you should feel
as if you’re pouring a pitcher of water, ok. They say that in order to activate your Medial
Delt you have to have internal rotation of your Shoulder which is accomplished by having your pinkie
up higher than your thumb. Does that produce internal rotation of your
Shoulder? 100% Yes it does. Is that a good thing for you to do? Especially
when you’re elevating your arm up here? As a Physical Therapist, Professional Athletes
especially Baseball players and anybody that has to throw overhead, that is a horrible position for them. And not just them but it’s for you also because
over time is this going to get you, right now in the next workout that you do? NO. Is it going to get you over time? 99 times
out of 100, in fact you don’t even have to use weights if you repetitively do this motion, internal rotation with elevation of the Shoulder,
you’re going to get eventual breakdown almost every single time. Again the variation of the time it takes to
cause the breakdown, is going to change from person to person. It might take 20 years on one person, it might
take 2 months on somebody else. It all depends upon the shape of your own
anatomy inside your Shoulder but that motion combination is not a good thing. Why do they tell you to do that? Well I’ll tell you this, the Medial Delt is
not, not even one of it’s first 4 functions, is it to internally rotate the Shoulder. That’s not what it does guys. It has many other primary functions, not among
them is internal rotation of the Shoulder. So doing this is not really part of the main
function of the Medial Delt. So why are we told to do this? It’s really simple guys, I actually broke
out the marker to show you what’s going on, to draw on my own self and get on my Medial
Delt. Now here this is representing the Medial Deltoid,
here we have the Front Delt right in through here, and we’ve got our Rear Delt back in through,
but in here, I’ve drawn as best as I could, the Medial Delt. When I stand upright and let’s assume I have
decent posture,. If I’m here and I’m getting ready to do a
Side Lateral Raise, when I raise my Arm up to the side here, again right in this frontal plane, look at
the position of the Medial Delt. You can see that it’s angled backwards, ok,
it’s angled back here. We know from some of our other videos here,
putting the Science Back in Strength, that in order to really work the muscle optimally,
you want to have it perpendicular to the line of force and we know the line of force is going to
work down on our Arm here which is gravity. And for the Medial Delt to be positioned,
you know right perpendicular to gravity here, we know that when we do this, we’re actually
getting, not really absorbing that full line of force. So if we internally rotate our Shoulder, ok
it has nothing to do with wrist positioning guys, because I can actually take my Arm and just
turn my Wrist but nothing’s going on at my Arm, right here in my Shoulder. That’s internal rotation of the Shoulder joint,
that’s external rotation, ok. This is just pronation and supination of the
your Forearm. So we’re talking about actually internal rotation,
that’s why they tell you to turn the pitcher of water. If I do that, now when my Arm is down, ok
now you can see I’ve turned the Medial Delt into a position that’s more favorable against
gravity. So now when I come up, now you can see that
at the very top, it is taking on the brunt of the force of gravity coming down. The problem with this, is again it leads to
the impingement issues that I already told you about. Over time, again some people it’s going to
hurt right away, others it’s going to take a lot of, lot of repetitions. A lot of times guys will use lighter weights
when they do their Side Lateral Raises anyway which could lend itself to a lot of repetitions,
ok. So what we want to do is we want to do the
opposite. We want to externally rotate our Shoulder
to clear the head of the Humerus from the Acromion, which is the bone inside the Shoulder that
winds up compressing against the Supraspinatus Tendon which is what gets pinched in there when we
have impingement. Impingement is by far the number one mality
when it comes to Shoulders and the injuries that guys face when they’re in the gym or just competitive
Athletes or again even in just the sport of life, guys out there who for a living, have to put
their arms up over their head a lot, that position will cause the impingement right
there in that Supraspinatus Tendon. So, we can do something better, if we externally
rotate the Shoulders, if we go the opposite way, and we say don’t worry about pouring the pitchers
but turn your hands the other way, externally rotate the Shoulder. Ok, not that but that, guess what, we’ve already
cleared the Humerus now and gotten rid of 99% of the impingement problems
that can come from that exercise, and all you have to do is make a real simple
switch in your posture to make sure that we’re still working that muscle against gravity. And it’s as simple as this, lean forward just
a little bit, now that I’m leaning forward a little bit when I externally rotate my Arm
here, you can see that I still have this squarely
against the force of gravity here. So I’ve got the benefit of thumb up position
at the top, as opposed to internal rotation thumbs down, and I’m still getting the brunt of the force
right there on the Medial Delt. It makes a lot of sense and it’s just a smarter
way to do it. Can you do them the old fashioned way, can
you continue to pour your pitchers? Go for it guys, I don’t care what you do.
It’s all up to you how you want to do it. I’m telling you from a Physical Therapist
standpoint, understanding the anatomy of the Shoulder, you’re way better off, it’s a way smarter
move to still get the benefits of the exercise, to still stimulate the Medial Delt, if you’re
trying to in this exercise. But without having to have the concerns of
doing the exercise in a position that your Shoulders just don’t flat out like because of the anatomy of your own Shoulder
joint. Whew! How was that. Guys, I’m telling you there’s some things
that you have to understand when you approach your training. And not understanding them can lead to a world
of hurt. And it’s not, all the time something that
you’re going to feel and pop and it’s going to happen right away. But if we’re in this, we should be in this
for the long haul, you should be looking to train for the long time. That’s what we’re about here at ATHLEANX.
Putting the Science Back in Strength. So this is not just a short term Sprint but
helping you to get results for lifetime. Because a lot of guys that wind up starting
this, wind up loving this and they continue to see results. They want to train for a long time and stay
healthy for as long as they possibly can. Guys, I’ve mentioned Major League Baseball,
we actually have a Joint Formula that Major Baseball players are taking right now. Actually some of the best teams in Baseball
currently in first place are taking ATHLEAN MECHAN-X as an NSF Certified product. It’s available at ATHLEANRX.COM. If you’re having or dealing with joint problems
because maybe you’ve done this exercise the wrong way for a long period of time? You might be able to start having an opportunity
to start fixing what’s going on in there and get back to the game again and start training
again the way you want to. In the meantime if you’re looking for a training
program that trains your body the right way. As a Physical Therapist creating the workouts
that your body will respond to the best but also respect the limits that your body has, guys head to AHLEANX.COM. All of our programs
are written that way. There’s a heavy dose of attention paid to
your Rotator Cuffs as well as the big show muscles too. Guys I’ll see you back here in just a couple
days. I hope you found this video helpful, in the
meantime let me know. Leave your comments and thumbs up below and
I will make more of the PT bases videos if you want to see them.

100 thoughts on “Rotator Cuff Killer (SHOULDER LATERAL RAISES!)

  1. I already cannot do the pitcher lift with my left arm. Too much of pain. Wish I had seen this earlier. Thanks Jeff. You are the best.

  2. Shoulder is probably the easiest thing to fuck up. Go lighter weights and you have to have proper form.

  3. amazon.com/…….Treat–Your–Own–Rotator–Cuff………/dp/1642376450/ref=sr_1_fkmrnull_3?keywords=treat+cuff+Jim+johnson&qid=1557947424&s=gateway&sr=8-3-fkmrnull

  4. You are and have been the best fitness youtube for years and probably will be for years to come, you're the best Jeff

  5. Hey Jeff, I see how this would eliminate shoulder impingement but it looks like it creates a new problem at 5:23 in that the weight is now cranking down against your external rotators which must contract isometrically to hold the weight and keep it from internally rotating your humerus. this could put a strain or tear on the external rotators which do not have much grip on the end of the humerus. The more weight the greater the effect. Am I right?

  6. My shoulder feels so weak when I do pinky's up or to the side but with my thumbs up I feel nothing 🙌

  7. You are a Saint Jeff. You are a life changer and I appreciate your content. Keep up the amazing work. Science behind the training is the best way bro.

  8. He's so f-ing smart! After a tendon tear, you have been a life saver!!!! You have allowed me to get my body back using less weight properly!!! I feel so much better since following you. I wish you were around 15 yrs ago!

  9. Arnold was specifically doing the "corrected" version, became dissatisfied, and switched to the "incorrect" version, becoming a huge believer

  10. Dude, thank you very much! All those tips to avoid hurting etc are amazing. I love how you explain everything about the muscles thoroughly and with correct arguments and not something like, "I've heard, I read, my friend told me etc". Really thanks mate, god bless you.

  11. Thanks for the video. I partially dislocated my right shoulder in 2005 and it’s never been the same. Been x-rayed and been to hospital on two separate occasions but it’s still the same. I’ve tried lat raises over the years trying to strengthen my shoulder but it’s been too painful. If I try the raises in the above method do you think it is possible to mend my shoulder?

  12. Man! Im going to incorporate these tomorrow! Great video and explanation on the safety aspect of the shoulder. Nothing frustrates me more than being knocked out of thr gym because of injury and any tips to keep me healthy are greatly appreciated. Thank you so much for putting out this content for free when you sure dont have to. I sure appreciate it.. much respect.

  13. How you little internet mongs actually gonna sit and say Jeff is wrong, some of the shit people say in these comments is actually comical

  14. This would have been great to know before thirty years of painting and drywall. My shoulders are kaput. Wish I could work out again.

  15. I have this problem, so how can I fix that? my muscle is already damaged so what can I do? sorry for my english :)) I think you understand what I am saying.

  16. This saved my right shoulder that started to hurt last year because I had been doing the water pitcher until I watched this video! (several months I could not sleep from the pain) I stopped the stupid water pitcher and even stopped the side raise. I switched to Jeff's suggested external rotation raise and my shoulder is not in pain now. Thank you so much!

  17. I'm tall so forward leaning positions start throwing my balance off, any thoughts on doing these sitting and leaning forward instead of standing?

  18. Thanks Jeff my right rotator cuff is messed up from 20 + yrs of repetitive factory work. Appreciate what you do.

  19. I wish I'd have known this simple technique years ago. My gym instructor taught me to turn at the shoulder and it's the way I always did it. 30 years on and I have a shoulder impingement which I've now had for the past 7 years. I've been to various physiotherapists and they've not been helpful. One didn't even know what the deltoids were when I spoke about them, I had to explain! I bought a set of decent resistance bands and I have dumbbells so I'm figuring it out on my own slowly. It's much better but I do still have pain, it's worse in bed at night and I can't sleep on my side. The most relief I get is when I lie down with my arms above my head for a while. I've heard that hanging from a pull-up bar helps a lot but I don't have access to anywhere to do it. I'm building strength and paying particular attention to the back muscles and rear delts which help pull my shoulders back and keep balance. I've stayed away from side lateral raises as I read they are terrible for impingements. I'll incorporate this exercise into my routine now and see how it goes. Thanks

  20. Jeff i saw this video but i didn't do as you said . As you can probably guess now i have shoulder probleme i couldn't do shoulder exercice for like a month . I wish i listened to you

  21. it took 25 years and 30kg dumbbell side laterals but in the end i tore off the supraspinata just waiting for the surgery to reattach…fun

  22. Great video brother. Clever and easy way to still hit the medial delt and create more room in the shoulder 👌👌

  23. I just did this workout today and changed the form and boy it fully delivered for my gains and damn shoulders, Jeff big up yourself man!

  24. very helpful…. need more tips about proper ways to do a chin up cause my left shoulder always gets sore after 3or more reps of chin ups

  25. I think the best is to use elastic bands for ''unorthodox'' movements and stick to weights using safe rotations. I used to play water-polo in competitive divisions and shoulder injuries were just something usual each month. Since i did the above i minimized the injuries

  26. Wish he was around and you tube when I was in highschool weight training.. I tore my rotate cuff and have now sever shoulder rotater, issues

  27. Some guys might think he talks too much. I love it! Just the way he explains the reasons why we should or shouldn't.

  28. You just saved my life. I thought I had a kind of chronic bad shoulders but just realised I was stupid instead! Thanks mate!

  29. Thanks a ton Jeff! Kind of wish I have bumped into this info 20 years ago, lots of pain could have been saved. Recently (a year maybe?) I started to categoricaly reject doing lateral raises the "right way", as it just felt I am twisting m own arm. I even accepted that this way it is not "as effective" as the "right way". Guess what? You have just confirmed what my body was trying to tell me all along (and why I hated and neglected lateral raises): enough already with the stupid "elbow higher than shoulder plus wrist foward" position, and do it they way it feels natural (slight external rotation, at least for me). Interestingly, my shoulders pain much less these days. Inerestingly, i don't hate lateral raises any more. Interestingly, I have sarted to gain strength (and even a bit of mass) in my shoulders (after a LONG time). How weird 🙂 Thanks again for putting the science behind all this: now I can keep doing lateral raises "your" way with confidence (and with a peace of mind 🙂 )

  30. Jeff have a question for you, in the over hand breast stroke in swimming cause internal rotation in the shoulder?
    Thanks,
    J

  31. Next week I'm starting a basic bodybuilding program that includes laterals 2x a week. I'm going to do them like this now. Thank you.

  32. I just practiced a few dummy moves and already feel a relaxation on my left shoulder impingement.

  33. Dude youve been a godsend. Dealing c cervical osteoarthritis thats tweaking my brachial plexus bilaterally.

  34. What about us fellas with minor infraspinatus tears? External rotation doesn't feel terrible but there is kind of that burn ya know

  35. Hi, thanks ever so much for your advice. I have an impinged rotate cuff in my left shoulder from driving trucks. The advice I received from a physiotherapist was to rotate my should and lift my pinky while lifting light dumbbells. I found this sooooo painful. I did it several times a day for the past three weeks, and i've not benefited from this at all. I found your video and now I'm following your advice. I hope my should responds to the exercise. Best wishes, Andy in Nottinghamshire UK.

  36. A little off -point, but is this still an effective shoulder exercise if you've had a shoulder separation?

  37. Awesome, I've just got into light body building, glad I came across this, there is so much misinformation/people showing you how to do lateral raises with bad posture, looking forward to being more toned without the risk

    Glad to have such a great teacher around 👍

  38. Well that’s weird, my physical therapist told me to do the pinky up when I hurt my shoulders. I’ll try it this way instead now.

  39. This guy would always pop up in my recommendations and thought it was clickbaity & bull. But after watching this video, it doesn't appear to me like that anymore.

  40. SMH is there an exercises that he says isn't bad. SMH LOL over time any movement will wear joints out LOL.

  41. Damn..
    Actually I was about to ruin my shoulders exactly like this. Some light subtle pain came quickly ( after 5 months)
    So I insinctively tried to alter this exercise and ended up doing it exactly like you recommend it.

  42. Wow thats so ironic because thats exactly how I always used to do my lateral raises and they caused my medial delt to really bulge out it was crazy! Its a really painful lift though so now I just use the shoulder fly machine.

  43. Took me two lateral raise workouts at 10 lbs to make my shoulder feel like Yokozuna was binge watching every WrestleMania on it.

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