Coach's EZ Bar Shield Lateral Variation Targets Shoulder
Fitness coach Nick Nilsson has created a new lateral raise variation called the EZ bar shield lateral. The exercise aims to reduce elbow and grip involvement to better isolate the side deltoid muscles for building wider shoulders.
A new exercise variation aims to help lifters build wider shoulders by better targeting the side deltoid muscles. Coach Nick Nilsson created the EZ bar shield lateral to reduce common technique issues associated with traditional lateral raises.
Many lifters struggle with lateral raise form, often overusing their traps or grip instead of isolating the lateral deltoid head responsible for shoulder width. Nick Nilsson's unusual variation is designed to minimise elbow joint and grip involvement while maintaining tension on the target muscles. 'This is a cool method for doing lateral raises without involving the elbow joint or grip (for the most part),' Nilsson says. He compares the concept to a lateral raise machine, as the weight rests on the upper arm rather than being held in the hands.
How to Perform the Exercise
To set up for the EZ bar shield lateral, add a weight plate to only one side of an EZ bar. Grip the bar with both hands using an overhand grip. Then, hook the elbow of the arm on the weighted side underneath the bar in a Zercher-style hold, allowing the plate to rest flat against the upper arm like a shield. The opposite hand continues to grip the bar for stabilization.
Begin with the bar parallel to the floor and the working elbow tucked into your side. Raise your arm out to the side, keeping the plate pressed against your arm and maintaining a consistent elbow angle throughout the movement. Lift your elbow as high as comfortable without breaking form, then lower under control and repeat. The non-working hand can be used to apply slight extra resistance at the bottom of the movement or to provide assistance for a few extra reps as fatigue sets in.
Key Benefits of the Variation
Nilsson highlights several potential advantages of this setup over a standard dumbbell lateral raise.
It changes the strength curve of the exercise. 'This allows you to self-adjust the strength curve of the exercise on the fly, making it harder at the bottom, where use is better, and easier at the top, where use is worse,' he explains. By applying resistance with the non-working hand at the easier bottom position, lifters can create more consistent tension.
The method also makes forced reps easier. The stabilizing hand can assist in completing additional repetitions once the primary muscles begin to fatigue, acting as a form of self-administered forced reps.
Also, it reduces grip demands. Because the working arm is not gripping the bar, grip strength is less likely to limit the set. Nilsson also suggests the setup may reduce trap involvement by making the movement more stable, similar to the effect of a machine.
There is no evidence presented that this variation is superior to traditional lateral raises. However, for individuals whose progress is hindered by grip fatigue or poor technique, it offers an alternative method to potentially improve mind-muscle connection with the side delts. The exercise is presented as an experimental variation for those seeking to refine their shoulder training.
