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  1. #1
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    Default mass build sore shoulders?

    been bulking chest n back 4 weeks now, 4 mo. put on 10 good lbs.of uppr bdy, and of course shoulders are kilin me! last few weeks I picked up trning my rotator cuff xrcizes to build those up, but my shoulders r laggin and I need to do some heavy sets on them and I cant.

    been doin sitting ovrhead bar presses down 2 chest and sets of behind neck. But only with mod-light weight, doin mid 20 reps to burn. I dont want to trim em, I want 2 build em.

    any specific xercize u can think of? Doug I know u got this one!

  2. #2
    Watchin what yer doin! tadolfi's Avatar
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    Till Doug happens along...
    I recommend the following:
    Lateral raises and when at the top of the movement turn the hands down as though you are pouring out a pitcher of water.
    NO behind the neck presses...do reverse lateral raises and keep your arms as straight as possible.

    Also, positioning of shoulder exercises in your routine may hinder progress.
    Are you placing them in with chest or back by chance?
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  3. #3
    Watchin what yer doin! tadolfi's Avatar
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    Quote Originally Posted by jboz View Post
    reverse lateral raises??
    am i working them w the chest or back what r u talking about?

    and r reverse lat. raises what u were talking bout pouring a pitcher?

    sorry dont undrstnd how 2 respond 2 a thread.
    Okay - reverse is lying on your stomach on an incline bench and taking your arms out to the sides.

    The lateral raise is done standing and you raise your arms straight out to the sides (like you're trying to fly like a bird) you go nice and slow and when you get to the top, you turn your wrists so your thumb is going to point down to the ground (pouring water)
    Last edited by tadolfi; 10-15-2007 at 11:58 PM.
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  4. #4
    Trusted Advisor Doug's Avatar
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    Just to add to what Tadolfi has said...

    Do your side lateral raises seated to start off with, as soon as the hands leave the side of the bench the thumb should be lower than the little finger on both hands, (you are twisting the whole of the arm) If your hand comes higher than the elbow that puts more onto the front delt than the side delt...

    Start very light to practice the exercise....
    Doug

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