- So, this is a 10, 10, 10, 20.
What does that mean?
Not you, let them answer.
What does it mean? 10, 10, 10, 20.
That's exactly right. All right.
So give us 10 of your best reps of your lat raise.
So with your lat raise folks, when you do this again
when you bend the elbow, you're manipulating what?
So we don't want to bend the elbow too much.
Pull this back a little bit. Pull from here.
Actually just drop these for just one second.
Bring your arm up for me.
So when we're looking at the lateral delt,
want to just turn it ever since too much.
Keep the trap down, just turn the elbow.
So yeah, the lateral delt is just here.
When a lot of people do this, they come up like that
and then not using the lateral delt
as effectively as they can.
So you want to think of it like this,
this is how I'm gonna explain it to you.
This is your lateral delt.
Your job is to shorten the muscle into here.
So do that action for me.
There you go. That's the perfect lat raise.
This makes sense?
Shorten. So go again.
Shorten that's the action.
Just do five more like that.
The reason why I do that is now we're on the same page.
The other thing I want you to do is hollow out through here.
Yep. Now lean slightly forward.
Now go. That can't even really see, like on your iPhone
you won't to be able to see what I just did then
but trust me, when you do this
it's going to make all the difference.
Okay? Now grab, gimme 10 in that form.
It's a very subtle, but we're holding strong. One.
Focus on shortening the muscle. Two.
If I could just get you to come from there.
That's it. Three. Back to my hands.
Behind my hands. There you go.
Five. Harder than normally when you do it?
- Yeah.
- Six. Keep those abs on. Lean forward.
Seven. Behind my hands
Eight. Behind my hands.
Nine. One more behind my hands.
10. Great. All right, drop them.
Next one. Give me 10.
Shorten. Yep. Here, now go.
One.
Two.
Three. Behind my hands.
Four.
Focus on the shortening. Go, five.
Don't worry about range of motion focused on shortening, six
shorten, seven, lean forward.
Eight, focus on elbows up, nine, don't worry about range.
10. Good.
Don't worry about range.
Get the contraction.
Next, 10 reps. Back behind my hands.
One, straighten your arms. Two, straighten your arms.
Three, straighten your arms.
I'll help you, four, shorten,
five. That's fine.
Six, don't care about range.
Seven. Good.
Eight. Keep it straight.
Go.
Nine, one more, up, 10.
Right. The 20 now grab those, which would probably be 10
and then 10 body weight.
Yep. Go.
One, two, elbows in position,
three, shorten.
Four.
Five, arms straight.
I'm going to help you.
Okay. Six.
Seven.
Partial's fine. Eight, shorten.
Nine, one more, one more.
All right. Stay there.
Position. Bring your arms up, higher, higher.
Gonna make you work your lateral delt.
Abs on, Abs on, Abs on. Lean forward.
Up higher. Up higher.
Hold it. Hold it. Hold it.
Push. Push against me.
My arms are here. Push against me. Come on.
Keep position. Keep position. No, no, no.
Keep position.
Use those lats. Come on.
Back, back, back, back, back, back, back, back.
Hold now, push out. Push out.
Push out, push out, push out, push out, push out.
And one more, one more, one more.
Push it up, push it up, push it up, push it up.
Shaking. Abs on. Abs on. Up high, here, here, here.
There we go.
Push out, push out, push out, relax,
give her a round of applause.
(everyone clapping)
For a lot of people who are new because
the lateral delt is quite a foreign muscle to most people.
But how did you feel?
Did you feel your lat when it was,
your lateral delt when it was on and when it wasn't?
Your shoulders with bigger now.
(energetic music)