The side delts can be tough to grow, primarily because the main exercise for them (the Lateral Raise) has basically NO stretch component...and the stretch is one of the most powerful muscle growth stimulating positions you can put a muscle into.
How To Do Loaded Carries For Building The Side Delts...
To do this one, set a pair of dumbbells on the floor in front of you, right beside each other.
Now cross your hands over and grip the left one with your right hand and the right one with your left hand.
Pick them up and hold them basically right on your hips bones. Your elbows should be somewhat bent.
This position is basically a little further into the bottom position of the lateral raise, which is the stretch position.
Because your hands are crossed, you're pulling the dumbbells AGAINST each other and because you're holding the dumbbells up a little with your arms bent, you're getting loading on the side delts.
I'll be honest...this one feels weird at first. The crossed-over position is very different.
However, once you get used to it, you'll REALLY feel the stretch loading on the side delts kick in big time.
Then start walking...
In my basement gym, I would turn around and walk back in the other direction to keep going.
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*** IMPORTANT!!***
DO NOT let the dumbbells hang down at arms length and DO NOT relax the shoulder muscles. We don't want the loading going into the joints.
The idea here is to take up the tension in the side delts...and that means bringing the dumbbells up a bit and using the INTENTION of doing the start of a lateral raise the entire time you're carrying the dumbbells.
Also make sure you're keeping your shoulders back and locked in...don't let the weight pull your shoulders forward into a hunch otherwise it takes loading off the side delts.
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I'm using a pair of 65's here. Definitely start lighter to get an idea of how it works and feels.
Then aim for about 40 seconds for a carry...which is good time under tension for muscle growth. For me, this was a few trips up and down my gym floor.
Why not just hold the dumbbells there and NOT walk? Won't that work the side delts, too?
You CAN just hold them there, but I find the constant movement and shifting balance of the carry really forces a stronger activation of the side delts.
So yes, that is an option, but better to carry them.
Another excellent loaded carry for the shoulders is the Overhead EZ Bar Carry.
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