How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Lateral Raise
Side delts. Light bells, honest range.
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Shoulders · Dumbbell
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3–4 × 12–20.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Bells at sides, raise to just below shoulder, thumbs slightly down.
Cues
- Lead with elbows
- No swing
- Control down
Common mistakes
- Heaving with the traps
- Going above the ear
- Torso rocking
Home swap
Cable lateral
