I'm tired of seeing people do lateral raises and making those mistakes. The first is the swinging motion, the second is them taking their arms all the way up, not to mention people making the exercise with their calves. The top 2 best and worst shoulder exercises, and at first I analyze the "lesion thermometer", how much can those exercises hurt you.
I want you to get big, but I don't want you to get hurt. Second, the complexity, and third, I rank the activation of the exercise. The second worst is the upright row.
Let's analyze it: there's good side lat activation, and also it's good for the traps, so it should be good. But wait, is it complex? No, it's fairly simple.
You bring the barbell close to the chin, and that's it. There's no complexity. So it must be good, right?
It covered 2 - of the 3 bases, right? - Wrong, dummy. The important point is the lesion thermometer and this bad boy goes through the roof, because when you take your arms to the shoulder line, it's good, but above it it enter the subacromial space, and there's the bursa in there.
You are poking it. But you may thing those rows are something, and I'm doing a different thing. - Watch it now.
See? - Now I see! You are putting your arms and joints on a high tension area, super hot in the lesion thermometer.
But then, you might think you just need to leave the shoulders down like this. Look how nice the fist is right now. It's twisted, it won't be good.
If you are attached to it, you can do it with dumbbells. You ease up on it. The shoulders are more open, but even so the lesion thermometer is melting.
Stop doing it. Now, the worst of the worst. This one is able to send your shoulders to Springfield Cemitery.
We are talking about behind the back military presses. First point: level of activation. It's interesting for the anterior delts and trapezius, so technically it is good.
Now, for the complexity. You will need a bench, you'll be sitting, with your back on the bench. - I'll use a weightless barbell.
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The complexity is low. The bar goes up, and it goes down, pretty simple. It's not complex, has nice activation, must be good.
- So far, so good! - Now, for the important point, which is the scorching hot lesion temperature. The shoulder position is not good, which is the abduction with external rotation.
The exercise's like this, you put the shoulder in the worst position, and make it work. The thermometer explodes! Your shoulder has ligaments, the muscles we call rotator cuffs.
They are what holds your shoulder in place. In that position, it is highly vulnerable, it's like you are forcing it out. Not only this is a fact, if you force it too much, you are straining your shoulder, you uncapsulate your shoulder's bone.
It is interesting at a muscular work level. But look at my shoulder's position. It becomes a horrible exercise.
If you bring it to the front, the benefits are the same, but you don't have the lesion potential. You have the #2 best exercise! You'll bring the bar on the front of the head!
Great muscular work for delts and traps, and if you incline the bench a bit, you also work the upper chest. You have an exercise that's seen as one of the best shoulder exercises, being able to lift heavy loads, and comfort on your lower back. You may think that this is almost an incline press, but did you know that it works more your shoulder than your chest?
If you do it, it's almost a shoulder press. Don't worry, comfort first. You can lift heavier loads, and will have better results.
Lovely. As for the complexity, you stay steady on the bench and push it up. It's easy!
You can do some things to keep it more controlled, but it's hard to get this wrong. You can do it with the barbell or on the Smith, you can lock the weights. The muscular work is good, it's simple, and it's not harmful.
The bar is coming on the front, it's more anatomical, it's a great exercise. In fact, the Muscle 60D exercises feature this one because it has that work. If you don't know the program that gives you 1 year of results in 2 months, click here.
Now, for the best one! We'll talk about lateral raises. As for muscle activation, it needs to be on your workout.
It is the only one who effectively works your side delts, which makes a world of difference in your aesthetic. If you don't do any front delt exercises, you can do chest exercises, that's good. Same goes for the rear delts and back exercises.
Now, if you don't do side delts, nothing will fix it. The muscular work is great, the lesion thermometer is great if you do it right. You can't take your arms above the shoulder line.
If you do, you're dead. It's a bit complex, though. People make many mistakes.
I'm tired of seeing people do lateral raises and making those mistakes. There's the classic swinging motion, then there are those who take their arms all the way up, and some even use their calves! I'll give you a hint.
You won't have your arms here, but here. You'll put your shoulders in a position they're working, and from here you elevate it to the shoulder line. With this, you're not making a harmful mistake.
Now, attention to one more thing. Keep your posture, and elevate your elbows, shoulders and wrist to the same line. People often make this mistake.
If you do this, the wrist is higher than the shoulder line. With this, you have the best of the best shoulder exercises, and we did it with dumbbells. You can do it in machines, cables, variations we saw on the channel's videos.
Here, we did the same thing but for the triceps. There's an exercise I don't want you to do. Click here right now!
