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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Lateral Raises
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The Phenom

What is the general concensus on the lateral raise? That is do most of you feel it is a worthwhile addition to a routine? If so which do you feel is superior, the dumbell or machine? It seems to me that the machine lateral raise would be superior due to the fact there is resistance throughout the exercise as opposed to the db variety where the actual weight lifted increase as you lift.
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NewYorker

New York, USA

IMHO...I think the machine is superior.

For the reason you describe, there is resistance throughout the movement. Where as with dumbells, the exercise gets much more difficult the higher you raise your hands.

I also feel that by placing the resistance on the upper arms you are bypassing the potentially weaker forearms and upper arms.

There is also the issue of form. If you are using dumbells do you go all the way down to get a full range of motion or is this resting? Should you keep your elbows strictly straight or will that make your biceps the weak link in the exercise?

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The Phenom

I have to agree. Do you feel, though, that the lateral raise is a exercise for building the deltoids. I have done Overhead Press exclusively for quite a while now and my anterior delts are considerably larger than the other 2 heads.
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crazeeJZ

I like cable laterals the best. They're not as restrictive as machines, but they still provide even tension.
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Brian Johnston

Ontario, CAN

Here is a method of performing the cable lateral raise, to mimic a machine raise, although with one arm at a time (a training partner can fix you up with both arms, which will become obvious once explained).

Stand along-side a low cable pulley. If your left side is facing toward the low pulley, you will be working the right (opposite) deltoid.

Take an ankle strap (the item that women strap around the ankle to perform various hip and thigh exercises), and attach it to the right upper forearm (just below the elbow).

Keep the right arm bent in a 90-degree position and do not deviate from that position (as if the arm is fixed in a lateral machine).

Hook the low pulley (that is toward the left of your body) to the ankle strap that is attached on the right forearm. The cable can run along the front of the body or behind the body... I prefer behind the body unless performing negative/forced reps, then it should be in front of the body for easy access of the non-working arm. In this position, the low pulley cable is coming from the left, runs across the body (in front or from behind) and attaches to the ankle strap located on the right upper forearm, just below the elbow; whereby the arm is kept at a bent angle of 90-degrees throughout the movement).

Proceed to perform a one-arm lateral raise, which you will find far superior (although one arm at a time) than typical cable lateral raises with handle held in the grip of the hand.
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Dustin Jordan

Florida, USA

Brian, thanks for describing the technique for cable laterals. I'm almost on Dr.Dardens second beginner routine where he recommends lateral raises. However, I don't have dumbells, but I do have a pully station. I'm also going to have to substitute cable crossovers for flyes.

BTW, I don't think anyone has answered The Phenom's original question.
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crazeeJZ

Dustin Jordan wrote:
Brian, thanks for describing the technique for cable laterals. I'm almost on Dr.Dardens second beginner routine where he recommends lateral raises. However, I don't have dumbells, but I do have a pully station. I'm also going to have to substitute cable crossovers for flyes.

BTW, I don't think anyone has answered The Phenom's original question.

Yeah we have, 2 of us said machine laterals and 2 of us said cable laterals.

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Dustin Jordan

Florida, USA

Yes, cable vs. machine laterals have been discussed, but he also asked if laterals were a worthwhile exercise to build deltoids.
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Drew Baye

Florida, USA

I would say yes.

The primary focus should be on heavy compound movements, but lateral raises are an excellent shoulder exercise when performed properly.

Drew Baye
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crazeeJZ

Dustin Jordan wrote:
Yes, cable vs. machine laterals have been discussed, but he also asked if laterals were a worthwhile exercise to build deltoids.

We recommended a type of laterals to be done, but then we're going to recommend that they not be done?

I don't think anyone is going to recommend a type of exercise to be done, and then say that exercise should not be done.
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Dustin Jordan

Florida, USA

crazeeJZ,
I was just trying to help The Phenom get the answer he was looking for, I'm not trying to debate with you.
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The Phenom

I thank you all for time and input it's 2 weeks before I'm off crutches and into the gym again, so I have a little bit of time to decide which variation to implement. Thanks again for the input.
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Bad Boy

Florida, USA

I'm no expert ,but

Machines are fine, but unnecessary when it come to the Delt's
I find that for my old body I have to do two types of lateral raises to hit the
Delt's just right.
One being a very strict side lateral raises and the other being bent over lateral raises.
Done on alternate workouts .
I balances out the Delt's better for me .

Thanks
Sonny
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