Stand with your arms in a hammer curl starting position and rotate at the shoulder smooth and controlled. Additionally, many individuals tend to choose too heavy of a weight for this exercise, which leads to a lot of swinging or jerking. 6. But it … Below is a video demo on how to perform the lateral side raise. Ab Wheel Rollout; I see this superset (or ones like it) a lot: a core isolation exercise paired with a big movement like squats, deadlifts, or standing press. This ensures you're hitting your shoulder from all angles. Behind the Neck Smith Machine Shoulder Press + Seated Front Raises + Standing Side Raises. Hold your heaviest set of dumbbells at your sides with your palms facing inward; place the other two dumbbell sets within easy reach. For example, if you're doing Front Lateral Raises then move on to next exercise Side Lateral Raise you do so without taking any rest periods. Front Delts – 3 supersets If your rear delts don’t pop and you feel it would help your look from the back, then you can start with that superset and rank the others accordingly. Maximize the work of the rear delt by keeping your shoulder abducted – away from your side – about 30-45 degrees. Lateral raise 3 x 12-15 A2. Superset One: Squats and Calf Raises. Playing next. Our mission is to help millions of people across the world earn a strong and healthy body, and supplement their hard work along the way. Note: Overhead press can be performed for lower reps (6-10 reps) while the face pull may be performed for higher reps (10-15 per set). Immediately after performing the leaning lateral raise, you will move to a bent-over position to perform the bent-over cable rear delt raise. It's a bit easier to superset squats with other movements than deadlifts, but only in specific cases like this: A1) Front Squat Variation A2) Vertical Pull Variation. Watch fullscreen. Reps: 12, 10, 8, 6. However, each person will respond differently to a training stimulus so try different types of supersets with different muscle groups to see which works best for you. power snatch. I would like to remove the padding between the charts. Squats work just about every muscle in your upper legs but don't do a great deal for your calves. Hold this extended position for 1 second before slowly lowering your hips down to the starting position. The compound exercise counterpart to the lateral raise is the upright row. Single-Arm Dumbbell Rows - 3x12-15 each side Dumbbell Front, Side and Rear Delt Raises - 3x10 each Supersets: Bicep Curls - 3x12-15 + Tricep Extensions - 3x12-15 However, if you really want that complete “3D” look, then you want to train your rear delts. We use cookies on our website to give you the best shopping experience. Overhead dumbbell press 3 x 12-15. On both movements, raise your arm only as high until it is at the shoulder level. The four shoulder supersets below will help you target all three heads of the shoulder for bigger, stronger, more stable shoulders. The best method is to choose supersets in the following two categories: Active rest: Use for the big lifts like squat, deadlift, and bench press variations. For this exercise, perform 2 sets with the cables in front of your body, and 2 sets with the cables behind your body. Cable Side Raise. Shoulder Superset #3: Leaning Cable Lateral Raise + Cable Rear Delt Raise, Shoulder Superset #4: Upright Row + Lateral Raise, The Best Shoulder Superset Shoulder Workout. Bench press with neck curls: if you have your bench press set up and some weight plates lying around, it’s easy to squeeze in some neck curls between your sets. Shoulder superset workout- Lateral raise + Front raise . The quads are such a large muscle group; so, as we want to create such large amounts of metabolic stress to aid in fat loss and toning, we are going to hit some high reps to finish off the workout. Allow a slight bend in your elbows as you let the weights hang by your sides, palms facing one another. Shred: (Standing Shoulder Press w/ DB’s Superset w/ Hanging Knee Raises, 4 sets of 12-14 reps on each), (Seated Side Raises w/ DB’s Superset w/ Leg Pull-Ins, 4 sets of 15 reps on each), (Face-Pulls on Cable w/ Rope Grip Superset w/ Weighted Cable Crunches w/ Rope, 3 sets of 20 reps on each), (Front Raises w/ DB’s Superset w/ Core Twists Holding DB, 4 sets of 15 reps on each – … In the squat begin with your feet shoulder distance apart and toes turned out slightly. My routine schedules says a superset of side lat raises and front dumbbell raises with 3 sets of 15 for both exercises. The dumbbell front raise to lateral raise is a dumbbell complex that combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. 7 years ago | 89 views. Whether you’re pushing, pulling, throwing, or carrying, the shoulders are there providing reinforcement, stability, and strength. Raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down. We’ve provided 4 dynamic shoulder supersets that you can incorporate into your shoulder workouts or any other workouts for that matter for better results in less time. Place a resistance band across your hips and pin it down to the ground using your hands at either side. you’ll really get your shoulders burning quickly. The overhead press hits the front and side delts while the face pull hits the rear delts as well as the rhomboids and the external rotators (infraspinatus and teres minor) to some degree too. Follow. Superset 1 Lateral raises Reps: 12 Sets: 4 Seated dumb-bell shoulder press Reps: 4 Sets: 8. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. Front Side Lateral Raise Superset - Duration: 0:30. 1:56. Single arm lateral raises / side flyes, water bottle squat thrusters and handstand push-ups / pushups are related exercise that target the same muscle groups as resistance band shoulder front raises. Front and side raises Armheben vorne und seitlich Verwende leichtes Gewicht 1-3kg oder Wasserflaschen Startposition: Dein Schulterblatt bleibt während der ganzen Übung hinten. Set on a bench with it angled 90 degrees. Place a resistance band across your hips and pin it down to the ground using your hands at either side. Extend your hands in front of you at shoulder level. Earlier we mentioned that the lateral raise is the best isolation … did not read most posts but damn some people need to learn about the human anatomy, side delts abduct the arm at the shoulder (bring out to the side and up) and the anterior delts extend at the shoulder (increase the joint angle) so using this information lateral raises will work the side delt and front raises will work the posterior delt No hate just informing people … Squats work just about every muscle in your upper legs but don't do a great deal for your calves. 0:30. & delts. Exercise 3A: Dumbbell Shrugs (slow and controlled eccentric). Think of lifts like hanging leg raises (for your abs) or lateral raises (for your side delts). The answer to this is to use leaning lateral raise using a cable machine which helps provide a more even resistance curve throughout the movement and provide more consistent tension on the side delts. Superset With Complementary Moves: By adding additional supersets with a circular resistance band, you can elicit a stronger pump effect while minimizing external loads to do the job. Raise your arms out to your sides, until they are parallel to the ground. This helps you to shift the focus from pulling with your arms to pulling with your shoulders. Now I’ll tell you what… in most cases I think the smith machine is a piece of garbage. But, worse than that, a set of weak shoulders limits your performance in all of your upper body exercises and increases the risk of injury due to the lack of stability and strength. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. 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