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If you\u2019re tired of cranking out the same old reps, set after set, you may be ready to mix it up with something fresh. If that\u2019s the case, 2013 Olympia Women\u2019s Physique titlist Dana Linn Bailey<\/a> has the shoulder workout for you. In a recent Instagram post, Bailey changed up the traditional dumbbell lateral raise with an \u201cExtended Set.\u201d<\/p>\n Here\u2019s how it works.<\/p>\n At the core of this session is the dumbbell lateral raise<\/a>, an efficient isolation exercise that will add mass and definition to your shoulders by dialling in the lateral deltoid.\u00a0As you lift the dumbbell up and away from the body, the lateral deltoid is activated, so taking this muscle to exhaustion will add width to your upper body while also building strength and posture.<\/p>\n There are many set protocols that you could use for lateral raises, ranging from 3 sets regular of 8 to 12 reps, through to drop sets or ascending sets, but Bailey has another option for obliterating your shoulders.<\/p>\n \u00a0<\/p>\n If the aim is to build tension and exhaust the shoulders so that they build back bigger, then this workout certainly delivers. You\u2019ll start out with the banded dumbbell lateral raise. \u201cAim heavy enough to get about 10 reps,\u201d explained the fit female for her two-million-plus IG followers. \u201cThe band adds extra tension as you raise up but also adds tension as you (resist on the) lower. So don\u2019t let the band just pull you down.\u201d<\/p>\n Next, drop the band and rep to failure. \u201cYou are keeping the same dumbbell weight, but you are getting rid of the band, so rep these out till failure,\u201d advised the Olympia icon.<\/p>\n Finally, lose the dumbbells and pick the band back up so that you can make quarter reps or \u201cpulses\u201d to failure, making sure that you\u2019ve squeezed every last drop of sweat out of this extended set. \u201cThese are a staple for me,\u201d said Bailey of the quarter reps. \u201cThey may feel easy at first, because you are pulsing,\u201d she added, but noted that they start to burn quick. Still, with a short pause, Bailey carries on to the conclusion. \u201cRest for five to 10 seconds and keep going,\u201d she coached. \u201cI get anywhere from 20 to 30 reps for these \u2026 Make them burn.\u201d<\/p>\n Dana Linn Bailey enjoys these extended sets because they allow the workout to keep going beyond traditional reps. \u201cAnd those final pulses may be a shorter range, but there\u2019s no break in tension, just constant tension at peak contraction,\u201d she said.<\/p>\n Bailey also shares that she uses the lightest band to lean into her extended sets. \u201cThese will burn but keep going through the burn. Your shoulders will thank me later.\u201d<\/p>\n To follow Dana Linn Bailey on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\nWhat Is Dana Linn Bailey\u2019s Lateral Raise Extended Set?<\/h2>\n
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Why Extended Sets Build Bigger, Wider Side Delts<\/h2>\n