Name: Rotator Cuff Killer (SHOULDER LATERAL RAISES!)
Uploaded: 2017-08-01T09:04:50.000Z
Duration: 7 min 59 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

What's up guys? Jeff Cavaliere, ATHLEANX.COM.

Adverbs of manner

Today we're going to break down the Dumbbell Side Lateral Raise to see exactly how you're

at least if you want to have longevity in the gym and get your Shoulders to grow at

My biggest problem with this exercise is going to fly contradictory to what most people will

ever tell you about how to perform the exercise

but I promise you I will justify the reason why I tell you how to do it.

Ok, the one that you'll see and the one that people will tell you to do all the time is

if you want to target the Medial Head of your Shoulders you have to act like you're pouring

So at the top of the exercise you should feel as if you're pouring a pitcher of water, ok.

They say that in order to activate your Medial Delt you have to have internal rotation of

which is accomplished by having your pinkie up higher than your thumb.

Does that produce internal rotation of your Shoulder?

Is that a good thing for you to do? Especially when you're elevating your arm up here?

As a Physical Therapist, Professional Athletes especially Baseball players and anybody that

And not just them but it's for you also because over time is this going to get you, right

Is it going to get you over time? 99 times out of 100, in fact you don't even have to

use weights if you repetitively do this motion,

internal rotation with elevation of the Shoulder, you're going to get eventual breakdown almost

Again the variation of the time it takes to cause the breakdown, is going to change from

It might take 20 years on one person, it might take 2 months on somebody else.

It all depends upon the shape of your own anatomy inside your Shoulder but that motion

Well I'll tell you this, the Medial Delt is not, not even one of it's first 4 functions,

It has many other primary functions, not among them is internal rotation of the Shoulder.

So doing this is not really part of the main function of the Medial Delt.

It's really simple guys, I actually broke out the marker to show you what's going on,

to draw on my own self and get on my Medial Delt.

Now here this is representing the Medial Deltoid, here we have the Front Delt right in through

and we've got our Rear Delt back in through, but in here, I've drawn as best as I could,

When I stand upright and let's assume I have decent posture,.

If I'm here and I'm getting ready to do a Side Lateral Raise, when I raise my Arm up

again right in this frontal plane, look at the position of the Medial Delt.

You can see that it's angled backwards, ok, it's angled back here.

We know from some of our other videos here, putting the Science Back in Strength,

that in order to really work the muscle optimally, you want to have it perpendicular to the line

and we know the line of force is going to work down on our Arm here which is gravity.

And for the Medial Delt to be positioned, you know right perpendicular to gravity here,

we know that when we do this, we're actually getting, not really absorbing that full line

So if we internally rotate our Shoulder, ok it has nothing to do with wrist positioning

because I can actually take my Arm and just turn my Wrist but nothing's going on at my

That's internal rotation of the Shoulder joint, that's external rotation, ok.

This is just pronation and supination of the your Forearm.

So we're talking about actually internal rotation, that's why they tell you to turn the pitcher

If I do that, now when my Arm is down, ok now you can see I've turned the Medial Delt

into a position that's more favorable against gravity.

So now when I come up, now you can see that at the very top, it is taking on the brunt

The problem with this, is again it leads to the impingement issues that I already told

Over time, again some people it's going to hurt right away, others it's going to take

A lot of times guys will use lighter weights when they do their Side Lateral Raises anyway

which could lend itself to a lot of repetitions, ok.

So what we want to do is we want to do the opposite.

We want to externally rotate our Shoulder to clear the head of the Humerus from the

which is the bone inside the Shoulder that winds up compressing against the Supraspinatus

which is what gets pinched in there when we have impingement.

Impingement is by far the number one mality when it comes to Shoulders and the injuries

when they're in the gym or just competitive Athletes or again even in just the sport of

guys out there who for a living, have to put their arms up over their head a lot,

that position will cause the impingement right there in that Supraspinatus Tendon.

So, we can do something better, if we externally rotate the Shoulders, if we go the opposite

and we say don't worry about pouring the pitchers but turn your hands the other way, externally

Ok, not that but that, guess what, we've already cleared the Humerus now

and gotten rid of 99% of the impingement problems that can come from that exercise,

and all you have to do is make a real simple switch in your posture to make sure that we're

still working that muscle against gravity.

And it's as simple as this, lean forward just a little bit, now that I'm leaning forward

a little bit when I externally rotate my Arm here,

you can see that I still have this squarely against the force of gravity here.

So I've got the benefit of thumb up position at the top, as opposed to internal rotation

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Rotator Cuff Killer (SHOULDER LATERAL RAISES!)

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