In ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is.

Covered in this dedicated lateral delts training episode:

  • Why the lateral delt deserves its own episode and what we missed in ETP#138
  • Aaron's favorite foundational cuing for lateral delt stimulation
  • Dumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raise
  • Cable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focus
  • Dedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands out
  • Short vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral delts

Timestamps:

00:00:00 Introduction and Updates

00:05:47 Transitioning from Bali: Reflections and Changes

00:09:46 Understanding the Challenges of Training Lateral Delts

00:11:44 Exploring Dumbbell Variations for Lateral Delts

00:17:26 Innovations in Lateral Raise Techniques

00:23:26 Short vs. Lengthened Movements for Lateral Delts

00:29:00 Eccentric Loading and Joint Integrity in Training

00:31:48 Mastering Lateral Raises: Techniques and Variations

00:39:09 The Power of Using Cables in Your Lateral Delt Training

00:54:24 Better and Worse Machines for Lateral Delt Development

01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts

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