So as previously mentioned, yesterday was my heavy shoulder/light arm workout. This is probably one of the 'easier' workouts of the week (the other shoulder/arm day being a bit easier). Easier in the sense that shoulders and arms generally isn't ever as hard as hitting back or legs hard.

When you think of shoulder exercises, the first thoughts you have are probably different sorts of presses (dumbbell, barbell, seated, standing, push press, etc) and probably some kind of lateral raise exercise.

Everyone (or rather, most) does laterals but it's one of those movements that unfortunately no one will ever be strong on. Of course, that assumes one is doing the movement correctly to begin with. It's just such an isolated movement and the biomechanics of a strict lateral raise are just not favourable to heavy loads or even much in the way of progressive resistance. After a years of training, I'm not using much more weight now than I was before - but of course my pressing strength has gone way up.

So, instead, I'm now doing a different version of this exercise called the One-Arm Lateral Throw. Now this is a fun one, you'll see. You can heave around some good weight with this exercise.

Why am I doing these?

I've been using these instead of the standard lateral raise for a few reasons.

1. I can use more weight.

2. I get way more out of the whole body. I'm wiped after these. Serious oxygen debt.

3. I can get more more action in the extreme range of this movement (see how high I can get the dumbbell) and subject my shoulders to lots more tension due to the load and accelerative forces.

Give this one a shot and I bet you like it as much as I do.

Posted May 04, 2008 by Erik Ledin.
This entry is filed under Training.