whats best for shoulders

Pikey

Hi Mark - yes lay on your side on a bench, I like using a bench press station then you can hold the bar rack with your lower arm to stabilise - hold the dumbbell across you body relaxed hanging toward the floor, then raise as you would with a side lateral raise to vertical with pinky high, when side caps fail then raise across the front to the same contracted point but closer to a rear lat raise in arc of travel.

mark300

thanks for that pikey. Will definately give it a try, what rep range should I be aiming for with this exercise. I've always gone for 6-8 with compound moves and aim for 12 on isolations, is it the same here ?

Pikey

I'd work on a minimum of 12 - don't go trying to shift much weight concentrate on good form and getting the feel.

mark300

cheers mate. Will give it a go tomorrow.

mark300

Right well I went to the gym yesterday to train shoulders... decided to do Hang clean and press (5sets of 8reps) followed by laying side raises (4sets of 12-15reps)
This wont be my normal routine as I realise I probably need some different exercises in there to hit different areas of the shoulder.
Anyway all I know is my shoulders felt hammered big time, my traps are slightly sore today, I take it thats from the pulling part of the hang clean and also side delts feel a bit weak/tired if that makes sense.
thanks to everyone for the input.