I've been doing that lying cable side lateral for almost a year. It's blown up my side delts tremendously. I struggled developing that mind muscle connection in my shoulders, but this exercise strengthened it since the tension is constant and right on the side delt. I think it was my favorite variation of any exercise I learned this year, thank you.
The lying cuff lateral raises have become my favorite shoulder exercise. I got a serious pump after doing them and my shoulders felt like they were going to fall off. I love it!!!!
Been doing cuffed laterals for a while now and the delts are better then ever. I'll never go back to traditional dumbbell laterals. Thanks for the content Joe.
Really good info as usual. Very refreshing hearing the underpinning principles and your rationale of the exercises. Makes you think about other exercises and how they would fit into your 3 principles of choosing an exercise.
Started doing lying cable side laterals bcs of your video with John meadows and they are amazing, especially at eliminating traps from the movement, thanks
Great vid, info. Looking forward to trying out what I learned here. Been doing DB side raises standing, with some slight momentum for some time. No more.
Yes. The only reason I pick the other one is purely training economy. It’s twice as fast. (Not having time do one side at a time). And in “real life” that is important. But you’re absolutely correct, so do that one if you prefer for sure.
Recently stumbled upon your content after watch Ruff Diesel videos. Totally satisfied, your delivery is A1. As a coach I pride myself on remaining a student of the game.
You can omit the problem with db lateral raises by lying on your side on an incline bench and doing the lateral raises in front of your body or behind your body. I think there is a video of Arnold somewhere on yt doing these ("arnold lying lateral raise").
Hello, First of all, I'm a huge fan of Joe Bennett. At the request of Korean bodybuilding fans, I translated and uploaded a video introducing your content. I translated it out of pure fandom, but if it causes any discomfort, please let me know, and I will take the video down. I will always support you!
Great vid, just found your channel and it's fabulous. I only have dumbells, how about lying on my side on a bench to do side lateral raises to work the delt from arm dangling low to high so it works the long and mid range? Difficult to explain, hope you understand
@@cyclist5000 With a muscle as small as the side delt the weight of the arm CAN become a limiting factor (like holding a small dumbbell) and the fully shortened position can fatigue quickly if you are pushing to absolute failure. The advantage of lying down (aside from stability) is that you are able to completely manipulate the resistance profile depending on how close or far you are from the cables origin.
Why not do heavier weights with the dumbbell raise, but only go to like 45 degrees instead of full 90 with your arms straight out? Then you work the muscles when they are the longest, with a weight that actually challenges them?
Hi joe, thanks for sharing great content. I notice terrence did a set of about 10reps here. Personnally I usually go around 15rep for delts training. Do u have any preferential rep range for smaller muscle group like this or it doesnt really matter as long as u "connect" with the target muscle? I guess i remember seeing you doing an heavy first set and then lighter backoff set. Im french, sorry if my english is not perfect. Anyway keep up the good work and good luck to terrence for his prep.
What do you think about the lying side raises with dumbbell, wherein you're lying on one side (similar position to lying external rotation) and perform the side raises , or have a bench setup on an incline and perform the same?
Yes. I would really have put that as number 3 if I knew everyone had cables. But I put DBs in there because realistically, Equiptment can be a limiting factor for a lot of people
What do you think If we put a foam roller behind our back at the lying cable side lateral raises(like you do in some chest exercises)? it will make the exercise more beneficial?
@@HypertrophyCoach what if I put both cuffs on the single pulley? Gym only has those where the cable rows are. Will that throw it off, using two cuffs on one cable?
Are those just ankle cuffs being used for the lying laterals? I have small wrists and the gym cuffs don’t work for me. Any wrist products you recommend that I can buy?
The issue isn’t the load, it’s the direction of the load (line it force). Bands and chains on a “typical” lateral raise actually make the profile worse
Hey Coach! Since I don't have such a cable setup nor a specific machine available, I started doing landmine lateral raises a while ago because I figured it'd have a better strength curve than dumbbells (at least I assumed as the landmine gets higher it's easier to lift it) Do you think it makes sense, or should I just stick to dumbbells? Also, thanks for your content!
If you have access to both cables and a good lateral machine, I would rotate the two. Personally, if it’s just between cables and DBs, I’d stick with cables only
I thought muscles are strongest in their shortened position? If we were to think in terms of doing a partial range of motion bench press, I would certainly think we'd be able to use much more weight doing the top half range of motion vs the bottom half (ie from fully stretched to mid-range). What am I missing here?
That has to do with “joint stacking” and torque production. The top half of most pressing motions the load “stacks” over influenced joints. Torque is moment arms times load. When stacking occurs, moment arms can drop to near zero, which means torque drops to near zero.
@@HypertrophyCoach Can it work on classic cables (each of them is further apart)?. So i think the angle will be little bit different with bench set up. Thanks
On my Push Day, I do Seated Military Press, Machine Lateral Raises (The One you Illustrated) and Standing cuffed Cable Raises. 3 sets of each. You’d suggest that there’s no need for ‘Both’ Lateral movements?? If Yes, than do I increase the sets of the one Lateral movement?
I always start to get pain on my side delts when I start doing laterals, it sucks since they are best for side delts. Have tried all different forms out there, upright rows are horrible too. What alternatives do I really have?
The exact height of the cable is more about individual preference. You can make it line up with most heights. This height allows you to be a bit more externally rotates at the GH joint and it still lines of well with the joint.
I've been doing that lying cable side lateral for almost a year. It's blown up my side delts tremendously. I struggled developing that mind muscle connection in my shoulders, but this exercise strengthened it since the tension is constant and right on the side delt. I think it was my favorite variation of any exercise I learned this year, thank you.
👊🙏 that’s awesome! And yea, I always joke, once you do them, you can’t go back 😂
@@HypertrophyCoach thats so true though.. love em
Highly underrated channel this one. Thank you for sharing your knowledge
🙏
I was hesitant to click on this video because it didn’t say “Side Delts MASS”
😂 all these are just for toning
The lying cuff lateral raises have become my favorite shoulder exercise. I got a serious pump after doing them and my shoulders felt like they were going to fall off. I love it!!!!
Guy is the greatest at making everything make sense
🙏
Been doing cuffed laterals for a while now and the delts are better then ever. I'll never go back to traditional dumbbell laterals. Thanks for the content Joe.
Will you film some more videos with John Meadows? Great video btw, as always 😁
I’m sure we will at some point 😁
The chest support dumbell lateral raise feels great, thank you!
I really appreciate you taking the time to talk to us about this and others stuff, thanks again dude 💪🏻 ❤️ Rosario from Palermo Sicily
Really good info as usual. Very refreshing hearing the underpinning principles and your rationale of the exercises. Makes you think about other exercises and how they would fit into your 3 principles of choosing an exercise.
Ready for the rear delt video! I love this series
Excellent video simply due to the fact that it's not the same regurgitated information floating on UA-cam. Thanks Joe.
Started doing lying cable side laterals bcs of your video with John meadows and they are amazing, especially at eliminating traps from the movement, thanks
Heavy partials where you stay at the bottom position is amazing for it from watching John meadows
Rear delts are like upper chest, you can never have too much lol
You’re like Einstein, but smarter
I used to think so too, but my aesthetic preferences somehow changed, and I now do think both rear and lateral delt can be too big
Another great video!
Thank you.
I’d love to see a video on how to develop stubborn delts and rear delt specialization.
Great vid, info. Looking forward to trying out what I learned here. Been doing DB side raises standing, with some slight momentum for some time. No more.
Great content. Hoping to see more Training Videos in the future.
Definitely will👊
Lying cable laterals work tremendously well!! No matter what jealous and bitter Kassem Hanson says
Glad you like them👊
Based on your bio-mechanical arguments wouldn’t Dumbbell Lying Side Lateral Raises (flat or incline) be a better choice for the third exercise.
Yes. The only reason I pick the other one is purely training economy. It’s twice as fast. (Not having time do one side at a time). And in “real life” that is important. But you’re absolutely correct, so do that one if you prefer for sure.
DB Side laterals 3 sets of 20-30 then 3 sets heavy partials with a drop set at your 20-30 rep weight to finish. Shoulders tripled in size.
Very useful variations, thank you!
Going for a shoulders workout now
Recently stumbled upon your content after watch Ruff Diesel videos. Totally satisfied, your delivery is A1. As a coach I pride myself on remaining a student of the game.
Thanks for the valuable tips !
Awesome info!
Music to my ears
I've been working out for 17 years and have always struggled with targeting my side delts. That lying cable Y raise just cured my autism.
You can lay on your side and do dumbbell lateral raises on a bench
Makes a lot of sense. Great explanation!
great exercises!
Hearing you speak about this stuff really makes me realize what a chimp i really am. Thanks for the videos.
You can omit the problem with db lateral raises by lying on your side on an incline bench and doing the lateral raises in front of your body or behind your body. I think there is a video of Arnold somewhere on yt doing these ("arnold lying lateral raise").
Great advice
I am going to give them a try for sure Coach .My side delts are my weak and need more work🙏🏻
Very informative
The lying cable lateral raise👍👍👍
Love your videos
Been doing the lying cable variation for a couple of years now.
Hello, First of all, I'm a huge fan of Joe Bennett.
At the request of Korean bodybuilding fans, I translated and uploaded a video introducing your content.
I translated it out of pure fandom, but if it causes any discomfort, please let me know, and I will take the video down.
I will always support you!
How bout upper traps
I appreciate the video. 👍
Great vid, just found your channel and it's fabulous. I only have dumbells, how about lying on my side on a bench to do side lateral raises to work the delt from arm dangling low to high so it works the long and mid range? Difficult to explain, hope you understand
Yup! Good option with no cables 👊
Differences between Lying Cuff Lateral Raises and Seated Cuff Y Raises?
Bro the first one is a game changer but why not adding cable Y raises
I really struggle to get on with the pad-based lateral machines - they just feel horrible to me.
I almost always pre-exhaust side delts before shoulder presses; need a compound movement imo
What about upright row and incline bench lateral raise? Thank you!
Was wondrring where this video made off to? It was uploaded before, but had been deleted or was private.
Had to delete it and re-upload it. Got flagged for a random 15 seconds of music.
@@HypertrophyCoach Is there much of a difference between lying laterals vs standing cable laterals?
@@cyclist5000 With a muscle as small as the side delt the weight of the arm CAN become a limiting factor (like holding a small dumbbell) and the fully shortened position can fatigue quickly if you are pushing to absolute failure. The advantage of lying down (aside from stability) is that you are able to completely manipulate the resistance profile depending on how close or far you are from the cables origin.
What about CABLE UPRIGHT ROWS with rope?
Why not do heavier weights with the dumbbell raise, but only go to like 45 degrees instead of full 90 with your arms straight out? Then you work the muscles when they are the longest, with a weight that actually challenges them?
Still no challenge at the very bottom
Hi joe, thanks for sharing great content.
I notice terrence did a set of about 10reps here. Personnally I usually go around 15rep for delts training. Do u have any preferential rep range for smaller muscle group like this or it doesnt really matter as long as u "connect" with the target muscle? I guess i remember seeing you doing an heavy first set and then lighter backoff set.
Im french, sorry if my english is not perfect. Anyway keep up the good work and good luck to terrence for his prep.
We always do “top sets” to “back off” sets. So typical to this exercise is 8-10, 10-15, and 15-20
@@HypertrophyCoach thanks for your reply
What’s the reason(s) for using the cuffs instead of the handles, & is it more beneficial when using the cuffs?
Is it good to start with 8lbs? Or 10lbs? For better form
What do you think about the lying side raises with dumbbell, wherein you're lying on one side (similar position to lying external rotation) and perform the side raises , or have a bench setup on an incline and perform the same?
Hello Joe! if one can only do it with one arm at the time, what are your suggestion for the bench position in terms of ditance from the pulley? 🙏 tia
What about Y-raises? In my gym there are only cables that go from the bottom or from all the way up, so are Y-raises also a good place to start?
Yes. I would really have put that as number 3 if I knew everyone had cables. But I put DBs in there because realistically, Equiptment can be a limiting factor for a lot of people
@@HypertrophyCoach thank You very much coach for all Your precious knowledge.
Would standing cable lateral raises be more efficient in building muscle than dumbbell lateral raises? Thanks!
Where is a sa cable y riase the hardest
What do you think If we put a foam roller behind our back at the lying cable side lateral raises(like you do in some chest exercises)? it will make the exercise more beneficial?
Is it important to do in a scapular plane ?
Joe, if you don't have a dual pulley, will attaching to a single pulley and doing the double cuff lat raises still be super effective? Thanks brother
Yes! Just takes twice as long 🤷♂️
@@HypertrophyCoach what if I put both cuffs on the single pulley? Gym only has those where the cable rows are. Will that throw it off, using two cuffs on one cable?
Are those just ankle cuffs being used for the lying laterals? I have small wrists and the gym cuffs don’t work for me. Any wrist products you recommend that I can buy?
Not sure if applicable but I've used a very light band at the end of my wrist or light chains to offset the fact it's very light at the bottom.
The issue isn’t the load, it’s the direction of the load (line it force). Bands and chains on a “typical” lateral raise actually make the profile worse
Hey Coach!
Since I don't have such a cable setup nor a specific machine available, I started doing landmine lateral raises a while ago because I figured it'd have a better strength curve than dumbbells (at least I assumed as the landmine gets higher it's easier to lift it)
Do you think it makes sense, or should I just stick to dumbbells?
Also, thanks for your content!
Where do you get those straps for the wrists? the ones where you can hook directly to the machine for lateral raises
shop.hypertrophycoach.com/collections/all
👊👊👊
Good❤
Could bands be used to mimic the lying cable move?
This kind of lateral Machine I have never seen in any gym.
I know right. Only in pro bodybuilder type gyms never ever commercial
What would be the difference of i do it standing cable raise both heads same time instead of lying?
The bench just helps keep you more still. But standing is perfectly fine 👌
would you train it with cables one time a week and your second session with dumbell or would you rather stick with one excercise ?
If you have access to both cables and a good lateral machine, I would rotate the two. Personally, if it’s just between cables and DBs, I’d stick with cables only
I thought muscles are strongest in their shortened position? If we were to think in terms of doing a partial range of motion bench press, I would certainly think we'd be able to use much more weight doing the top half range of motion vs the bottom half (ie from fully stretched to mid-range). What am I missing here?
bitterprofessional Torque and gravity
That has to do with “joint stacking” and torque production. The top half of most pressing motions the load “stacks” over influenced joints. Torque is moment arms times load. When stacking occurs, moment arms can drop to near zero, which means torque drops to near zero.
Is there much of a difference between lying cable laterals vs standing cable laterals?
More stability, less potential to cheat reps as you lying keeps the movement strict rather than allowing any knee bouncing
You can set that up pretty well. This takes less time and is harder to cheat
@@HypertrophyCoach Can it work on classic cables (each of them is further apart)?. So i think the angle will be little bit different with bench set up.
Thanks
On my Push Day, I do Seated Military Press, Machine Lateral Raises (The One you Illustrated) and Standing cuffed Cable Raises. 3 sets of each. You’d suggest that there’s no need for ‘Both’ Lateral movements?? If Yes, than do I increase the sets of the one Lateral movement?
Yes. That a bit redundant. And yes, I’d just add the extra volume on one, if you know the amount of volume you like.
Hypertrophy Coach Thanks, as always.. I appreciate the responses
while doing any of thee side delt exercise , how should be placement of hands , palms down or facing each other?
Different from person to person
I always start to get pain on my side delts when I start doing laterals, it sucks since they are best for side delts. Have tried all different forms out there, upright rows are horrible too. What alternatives do I really have?
I had the same problem. Try "Y-Raises".
Why do you set the cables above, and not exactly level with the delts?
The exact height of the cable is more about individual preference. You can make it line up with most heights. This height allows you to be a bit more externally rotates at the GH joint and it still lines of well with the joint.
forget the MASS on the title =D
Damn it!
Uprightrows ???
Can be an ok option. For a lot of people though, that amount of internal rotation at the GH joint can be tough over time
But are these the best exercises for Side Delt MASS?
These are for toning
🇮🇳🇦🇫