Mike Sommerfeld is gearing up for a potential repeat victory in the Arnold Classic Physique category this March. Rather than charging into the gym with reckless aggression, this top-tier bodybuilder is honing in on perfect execution to sculpt enormous shoulders. In a recent Instagram post, the imposing athlete debunked three common misconceptions about developing shoulders through lateral raises, revealing his expert insights to his audience of over 785,000 followers.
In addition to his accomplishments as an IFBB Pro bodybuilder, the athlete nicknamed the “Bad Ass” also serves as a coach. He generously imparts his valuable knowledge to help others achieve their muscle-building goals. Zeroing in on the side deltoids, Sommerfeld points out that stagnant progress often stems from poor technique during lateral raises.
Myth 1: Heavy weights are essential for massive side delts
In reality, movements like the lateral raise—whether performed on a machine or with dumbbells—effectively target the lateral deltoids, also referred to as the medial or side delts. These are the muscles responsible for that desirable “capped” shoulder look. Even a powerhouse like Mike Sommerfeld sets aside his ego to prioritize proper execution.
“Opting for light-to-moderate weights combined with strict form and continuous tension yields greater muscle growth than haphazardly heaving heavy dumbbells,” Sommerfeld emphasized. “Emphasizing controlled lowering phases and a strong mind-muscle connection is what creates those capped shoulders, not ego-driven lifting.”
Myth 2: Maintain straight arms throughout lateral raises
Although the towering German competitor elevates his arms to a precise 90-degree position under load, he warns that keeping arms completely rigid invites discomfort and injury.
“A subtle elbow bend while lifting in the scapular plane minimizes stress on the joints and maintains optimal tension on the deltoids,” the bodybuilder detailed. This scapular plane approach involves positioning the arms approximately 30 to 40 degrees forward from the shoulder line, which safeguards against impingements. “This technique maximizes recruitment of the lateral delt fibers,” Sommerfeld recommended, promoting enhanced hypertrophy and muscle development.
Myth 3: Rely on momentum to chase the burn
The top-heavy nature of dumbbell lateral raises might tempt lifters to swing the weights for momentum, but the champion cautions that this undermines true progress. “You’re not swinging cannonball delts; you’re swinging the weight,” he clarified. Instead of chasing a fleeting burn sensation, prioritize deliberate control over the dumbbells throughout the entire range of motion.
“Incorporating momentum transfers the workload to the traps and lower back,” Sommerfeld noted. “This diminishes genuine activation of the side deltoids.”
Ultimately, if you’re facing challenges in building impressive side delts, Sommerfeld asserts that the issue is typically rooted in suboptimal form rather than genetic limitations. “Perfect your technique to forge three-dimensional shoulders,” the Bad Ass urged, offering a straightforward path to superior results.
