This unique setup will allow you to get more resistance at the bottom of the lateral raise and less at the top to EXACTLY match the strength curve of the exercise.
The lateral delt raise done with a dumbbell is the complete opposite of the strength curve that the lateral delt follows biomechanically...i.e. you're strongest at the bottom and weakest at the top, yet the dumbbell lateral gives the MOST resistance at the top and the LEAST at the bottom.
It's literally the exact opposite of what you want it to be.
This exercise setup allows you to change the leverage to EXACTLY match the strength curve of the exercise on the fly, to get you maximum overload on the side delts from start to finish.
How To Set Up Strength Curve Lateral Raises
All you need for this one is a kettlebell and a small band.
I'm using a single small yellow band for this...you don't need heavy bands for this at all.
I've got a 25 lb kettlebell for it, though you could potentially use a bumper plate if you don't have a kettlebell. You just need something that has a hole in the middle to change the pivot of the exercise.
I also HIGHLY recommend band handles (I'm using Vector Grips band handles and they're perfect for this) to allow you to focus on the movement itself, though you can absolutely do this one without them.
Set the kettlebell on the floor with the handle set perpendicular to your body.
Thread the band through the handle of the kettlebell. If you have the band handles, attach them to the ends.
The kettlebell is going to be the pivot point of the band resistance.
Kneel in front of the band with the kettlebell sandwiched between your knees to stabilize it.
Hold your right hand up on the top position of the lateral raise. Notice how the left side is shorter...which means more resistance.
The video definitely helps with this...click here to watch it from the 2 minute mark, which is where the exercise demo starts.
Now start the raise with your left hand, using the right hand to keep that band tension high.
As you start to get to the midpoint of the exercise, lower your right hand to decrease the tension.
THIS is how you change the resistance of the exercise on the fly to best match the strength curve.
Now repeat in the other direction...holding the left arm up while using it to anchor the strong stretch on the right side.
As you pass the midpoint, again allow that left hand to come down, reducing the tension on the right side.
Come up to the top and hold.
Then repeat the cycle!
This one does take a bit of practice to get right, so just focus on side at a time and do it slowly and under control. That control is key to making the exercise work as you need to be constantly giving yourself feedback on the amount of tension from start to finish.
Once you get the idea, you're going to LOVE it.
When I got the hang of it, it was downright addictive.
And, as I mentioned, you don't fully NEED the band handles for this...you can grab directly onto the band it'll work just fine. I found the handles allowed me to really focus on the movement better without the band shifting around in my hand.
Bottom line, if you've been having a hard time growing your side delts, this could be just the ticket for you. It completely solves the strength curve problem of the lateral delts.
Hammer your rear delts with Band-Plate Rear Delt Lateral Raises.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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