How To Do a Pre-Exhaust Lateral Raise with Isometric Hold. Courtesy of Lee Constantinou: http://bbcom.me/1SqZJRu
About this move:
I’ve been looking to tweak my technique on just about every shoulder exercise to better take my upper traps out of the movement as much as possible. This is especially true with lateral raises, where most people tend to shrug their shoulders as they raise the weights.
I start my delt workout with this lateral-raise variation to pre-fatigue the middle delts and boost the mind-muscle connection. To better reduce upper trap engagement, I focus on keeping my shoulders down, which allows for better delt isolation.
Another trick I learned while watching gymnasts is to add an isometric hold at the top of the movement. So when my elbows reach shoulder height, I’ll pause for a second before slowly controlling the weights down.
Key training tips:
• Keep a very slight bend locked in your elbows that you hold throughout the entire set.
• Focus on leading with your elbows and getting them up to a point in which your upper arms are parallel with the floor, with your wrists slightly below.
• Try to maintain this form as you hold the weight in position at the top.
• Do three sets of 10-15 reps with a very light weight. I use only 5-kg dumbbells (about 12 pounds) most of the time to avoid any jerky movements and to minimize trap engagement.
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