Uploaded February 2026 | Updated September 2026, 2 hours ago
Finally getting back to my basic hypertrophy exercise technique series, I want to continue from the rear delt video I did last and look at medial delts.
Specifically I'll look at the lateral raise and upright row which most find do a far better job of building medial delts than any amount of overhead pressing. Yes, some people get a lot out of the OHP. In my experience, that is the minority. I've known scads (yes scads) of lifters who toiled at the OHP for nothing but whose medial delts grew like crazy using one or both of the lateral raise and upright row. At least as i teach them.
For both I'll talk about how they are typically done (badly) beforelooking at how I teach them for best results.
I'll also talk briefly about the front delts and front raises but well, meh.
Genuinely, if you've done nothing but heavy OHP for years with little to show try 8 weeks of one or both of the movements for a training block and see what happens. Then come back to the comments and say "As usual, Lyle was right." I'd say I love to hear it but I don't read comments so I'll never see it.
Do it anyway.
***
Don't forget to use
couponcode: mikehasnotan
for 10% off of all of my products at:
store.bodyrecomposition.com
That includes, books and consults and the code WILL STACK with the multi-product discount. The more you buy the more you save. It will NOT STACK with other coupon codes.
#deltoids #lateralraise #uprightrow
Finally getting back to my basic hypertrophy exercise technique series, I want to continue from the rear delt video I did last and look at medial delts.
Specifically I'll look at the lateral raise and upright row which most find do a far better job of building medial delts than any amount of overhead pressing. Yes, some people get a lot out of the OHP. In my experience, that is the minority. I've known scads (yes scads) of lifters who toiled at the OHP for nothing but whose medial delts grew like crazy using one or both of the lateral raise and upright row. At least as i teach them.
For both I'll talk about how they are typically done (badly) beforelooking at how I teach them for best results.
I'll also talk briefly about the front delts and front raises but well, meh.
Genuinely, if you've done nothing but heavy OHP for years with little to show try 8 weeks of one or both of the movements for a training block and see what happens. Then come back to the comments and say "As usual, Lyle was right." I'd say I love to hear it but I don't read comments so I'll never see it.
Do it anyway.
***
Don't forget to use
couponcode: mikehasnotan
for 10% off of all of my products at:
store.bodyrecomposition.com
That includes, books and consults and the code WILL STACK with the multi-product discount. The more you buy the more you save. It will NOT STACK with other coupon codes.
#deltoids #lateralraise #uprightrow
