We know that the supraspinatus plays a greater role in the first 15–30 degrees of a lateral raise, while medial deltoid activity peaks between 90–120 degrees. So, how can we use this information to our advantage?
If you want to place more stress on the supraspinatus fibers—such as during rehab from a rotator cuff repair—overload the bottom range of the movement. This can be achieved with side-lying dumbbell laterals performed against a Swiss ball, an incline bench, or simply lying on the floor.
If your goal is to build barn-door-wide shoulders, focus on lean-away dumbbell laterals or tube laterals, which overload the top range of motion.
For an extra challenge, try combining resistance bands with dumbbells using a jettison technique: start with both, then release the band when you hit failure and continue with just the dumbbells until you’re completely fatigued.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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