Run the Rack Laterals
Coached by JustinAlso called: Rack Run Laterals · Down-the-Rack Laterals
- Primary
- shoulders
- Equipment
- dumbbell
- Mechanic
- isolation
- Force
- pull
- Category
- strength
Blood Volume (side delt) — the finisher that overloads with volume, not load.
Execution
Ten reps at a weight, then straight to the next dumbbell down, ten more, and keep going for at least three drops, all back-to-back with no rest. By the end, even just your arms should be done by the bottom of the rack.
The cue that matters
No swinging at any weight in the rack — the second you start heaving, the set's over, because you've handed the work to your traps.
Common mistake
Letting the reps get sloppier as the weight comes down; the last drop should be the strictest, not the loosest.
Arm & Delt Specialization — Day 3 (Shoulders + Arms).