Ways to get Big Shoulders The Intermediate’s Guide


How To Get Big Shoulders with Seth Feroce

Video taken from the channel: Seth Feroce



Video taken from the channel: Simeon Panda


How to Get Bigger Shoulders (LIGHT WEIGHTS!)

Video taken from the channel: ATHLEAN-X™


How to Get Wider Shoulders (FAST!!)

Video taken from the channel: ATHLEAN-X™


How to Get Big Shoulders (FROM THE SIDE!!)

Video taken from the channel: ATHLEAN-X™


The Most Effective Way to Train Shoulders | Science Explained (12 Studies)

Video taken from the channel: Jeff Nippard


The PERFECT Shoulder Workout (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™

Below are three uniquely different shoulder routines built for any training situation. One for the traditional gym-goer, one for the home trainer and the last is for bodyweight only enthusiasts. Use one, two or all three for each shoulder session and get ready for new growth in your delts. Perform three to four sets of 10 to 20 reps of each exercise.

Round cannonball-sized shoulders are cornerstones of the aesthetic X-frame physique. This coveted physique requires big and broad shoulders, sweeping latissimus dorsi muscles, and a narrow waist. While the bench press may be the most commonly used exercise to test upper body strength, excessive emphasis on this movement will lead to poor posture, shoulder pain, and muscle development.

Bent-Over Rear Delt Raise Place a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands.

Okay, so now you know a little about the “what and how”, now let’s get into the pieces that will ultimately be a part of your new shoulder training program. 1. Barbell and dumbbell shoulder press Mainly for the anterior and medial heads of the shoulders, overhead presses are. To get big arms, the best shoulder workouts are a sure-fire route to success.

Logically enough since, as doctors tell us, your shoulder bone is connected to your arm bone. (Now hear the word of the. This means that building broader shoulders requires doing more than just the bench press and overhead press. That’s a good start, but at a minimum, it also helps to include lateral raises for the side delts and chin-ups for the rear delts. Everyone has seen crazy-looking cannonball shoulders that look extremely round.

While it’s true that pull-ups mostly engage your lats, they also work your shoulders. Like the dips, you can make them easier with a resistance band, a chair, or (if you have access to a gym) by using a specialized machine. Either way, you don’t want to miss out on pull-ups as they are another essential move. Shoulder Prioritization Split.

Day 1: Shoulders (heavy) Day 2: Legs; Day 3: Back and Biceps; Day 4: Chest and Triceps; Day 5: Rest; Day 6: Shoulders (pumping, machines, and cables) Day 7: Rest; This weekly schedule is designed to give you your best chances at making the fastest shoulder gains possible in 10 weeks. Pay especially close attention to how exercise choice and order, weight/rep targets, volume, and advanced-training principles can be manipulated to fine-tune a routine for a specific goal. If you find one you like, try it for 4-8 weeks, then go back to your regular workout or try another from the list. These workouts are just the start, though.

Step 1: Hang from a pull-up bar while securing it with a shoulder-width grip. Ensure that the palms are facing away from the body throughout the duration of the exercise.

List of related literature:

The exercises here are ordered to first work the shoulders and chest:

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Here’s the path to developing optimal power output from the shoulders: Perform a wide swath of exercises that stabilize the shoulders from a variety of ranges.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

By implementing the muscle-building tactics in this chapter, along with the antiaging secrets of some of the fittest old people on the face of the planet, you can equip yourself with a body that will allow you to do the same.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

reps: Complete four chest expansions total alternating the direction which you turn your head with each opportunity.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

The second section of this book focuses on the process of obtaining a stageready physique.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Repeat the individual shoulders 8–10 times each, then start the I Dunno pattern.

“T'ai Chi For Dummies” by Therese Iknoian
from T’ai Chi For Dummies
by Therese Iknoian
Wiley, 2001

For instance, most exercises for the chest will help you achieve a partial pump in the shoulders, so they would be a good group to train next.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Special tips: Be sure to target the front, middle, and back of your shoulders, aswell asthe delts as a whole, so make ita point to master several dumbbell exercises.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

practice to unweigh the shoulders.

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Been a long time fan of yours and I can’t thank you enough for this video Jeff. Had many years of shoulder injuries from nearly 30 years of playing volleyball. Had my rotator cuff surgery over 20 years ago and my right shoulder had never been the same. Just injured my hitting shoulder again a year ago which led to some major muscle atrophy. Not a single physical therapists was able to diagnose the root of my recent injury after seeing at least 5 different ones. With numerous amounts of visits, not a single one of them was honest enough to help “fix” my shoulder problem but instead only wanting me to see them again and again with many sessions after sessions with no results or progress. It was only 6 months later that a personal friend who is a massage therapist diagnose that it was the Brachialis muscle. I was so stoked seeing your video focusing on the Brachialis muscle. Along with this video, I’m on my way back to being fixed and back to playing again. I can’t thank you enough for these great tips. Keep up the awesome videos Jeff!!!

  • Anybody have shoulder surgery and do these exercises? I tore my labrum/ rotator cuff and broke the top of my bone. Pt said I can’t do dips or any overhead press but I want to train shoulders so bad lol. Anybody?

  • Hey Jeff, when I do lateral raises I go low from 5Lbs to 15lbs, but when I’m in 15lbs I feel like I’m gonna dislocate my shoulder and can’t almost raise it all the way.

    Can i like do some exercise to allow my shoulder to raise more weight?

  • Question. Is it advisable to perform this workout with another muscle group? Let’s say.. Biceps and Back. Is that ok? Or is it too much for 1 day?

  • 3:49 you should really bring the dumbbell back even further for an even larger momentum swing and even worse form than you already have. Lets turn that front raise into a full body workout!

  • I am having trouble finding the workout routine that he mentioned is in the bio. Can someone help? It would be greatly appreciated, I really want to try this shoulder workout.

  • I have both my knees replaced with metal ones, so doing leg exercises can be very painful and risky, have you any suggestions to help, I have had the Mitral Valve in my heart repaired and my rib cage was cut in half for the op, so I am taking my time to recover, the amount of exercises I can do is limited, but I am doing more every day, have you any suggestions to help?

  • Ever since Jeff showed me the middle delt exercise using only a dumbell bar (no weight) im getting that curve slowly but surely:D. Can;t wait to try these. Thx Jeff

  • Can anyone help out with this question? With this playlist of workouts (The PERFECT Workout Series), is it already in the correct order of how you should go about the workouts ie. Chest, Biceps, Shoulder, Triceps, etc.? Also, besides the the last two (Abs which I plan on doing every day if not every other day and the Total Body Workout) are these one workout per day for the week since it is 7 different videos or should some of them be combined into certain days? Conventionally one would do chest and tris in a day or back and bis on another? Am I off with this thought process?

  • Brilliant vid. Been training since 18. 43 now.. always good to mix up routines and stay out my comfort zone. Great stuff and no nonsense��

  • I need to isolate the shoulder, mine look very small compared to the rest of my arms, at least I know all the other exercises are working. ��

  • I only have 2 20lb dumbbells I only could only do 3 like that. I’m 16 and I’m pretty buff but idk if 3 reps with 20 pounders is good?

  • I have a shoulder impingement in both shoulders. �� I realized I’ve been working the front and side delts more than the rear delts. Could this be the cause?

  • This was the most intense I’ve worked. Killer Man killer. Your workouts helped me so much in getting that burn and stretching of the muscles I was not before. Thank you. ��

  • After 5 years of learning about muscle anatomy and physiology in PT school, this makes so much sense than all the bro science so-called fitness YouTubers. Thanks Jeff for all the insight.

  • Something i cannot figure out. Why does it look like the front delt is more active in lateral cable raises and the middle delt (or all fibers) are activated during front raises? Am i the only one who sees that. Look how the front delt pops out in the lateral raise move. Can someone explain?

  • I wear a t-shirt to the gym with a graphic on it that makes me look like him in this video. Chicks dig it.

    BTW, this technique he is demonstrating works. I never had side delts until I started doing these about six weeks ago.
    I started with 8 pound dumbbells. I’m up to 12 pounders now. It really works.

  • I got a kick out of the video the guy made about Jeff using fake weights for instructional purpose he said he didn’t care how much Jeff could deadlift then ranted n whined about it for about 10 minutes then showed Jeff actually lifting real iron and then said hell idk he cried so much but I thank you for your time and instructional videos sir

  • I tried this today. Funny how the warm up exersice felt like I pulled a muscle on my verry first set, what made it a little anoying to finish the workout, but when I came home and looked in the mirror, it looked like it pulled my left shoulder back in place. I have been having an imbalance in my shoulders for years. I think I’ll be doing this warm up exersice from now on everytime I train my shoulder

  • for the rear delt with dumbbells, how about rear delt flys? I feel like that would work mostly delt, whereas the pull mentioned may recruit some back muscles. Im no expert and am open to feedback!

  • Jeff, I have recently dislocated both of my shoulders. Once I am able to return to the gym what shoulder exercises would be say to do to build some muscle again? ( Aside from all the physio work I’m already doing. )

  • Fitty six and starting over, happened upon your channel.
    I’m trying but if I fail, I can show you how to kill any deer as long as you pack it out. I’ll give u half backstrap ��

  • Hi Jeff, I had an ac joint injury about 18 months ago. It’s ok with shoulder press but bench press aggravates it and usually takes a week or so to settle back down. Will it ever get back to normal and what can I do to help it. Thanks

  • I’ve neglected the crap out of my SD&RD. Focused on powerlifting and chasing the big numbers. My front delts dominate my shoulders.
    I’ve been dedicated to fixing this by doing no anterior isolation exercises. And doubling up on my rear and side delt workload. And I’m glad I watched this video because it confirmed alot of my thoughts. And I’m glad I watched this video because green yoga pants.

  • Roids also play a priority in that cartoon look. I’m not against it, its just a fact… depending on the goals that you aspire to achieve

  • I need you as my trainer. Lucky for me I have YouTube to guide me thru my workouts.. I like how u break down the muscle into groups with the marker then go thru each exercise…

  • You kinda make goofy faces when you pump, but this is honestly the greatest weight lifting educational video I have ever seen. Non stop information and straight to the point, with video going along with the description as it is said. Great job man. Got a sub from me.

  • Something I noted.doing shoulder and chest on same workout is bad idea. The shoulders get less gainz. I would recommend do shoulder annd traps only on that workout. Plus if doing heavy shoulder with chest can lead to injury.

  • Just watching this video I already know I’m gonna struggle using 10lbs. Reasons like this is why I worship athleanX. Thank you Jeff

  • I am 60 years old and in great shape. I have shoulder impingement because of the improper form you demonstrate with dumbbell lateral raises. The “pouring” with pinkies up is really bad for your shoulders. Leading with your thumbs is proper form.

  • dumbbell lateral raises should not be done with pinky out, you should lean forward and thumbs out which is the most natural form for your shoulders. What you’re showing off here is going to lead to shoulder pain down the line

  • When he was saying more incline for a shoulder press has better activation, doesn’t more incline shift more activation onto your upper chest?

  • Man, not because this video, it’s about all your channel, so much value inside your videos. To me, your work deserves much more followers. Hope some day only teach to all the rest provides you a good quality life! Keep doing this excellent work please!

  • If you want to do the same thing with the lateral raise, don’t “pour the pitcher”. Just lean forward slightly. If you don’t want to do upright rows, do high pulls.

  • 4:35 warm-up
    6:00 reinforce with weights
    7:08 rear delt stretch
    7:34 middle delt stretch
    7:56 front delt stretch
    10:08 end with face pull
    10:47 Breakdown

  • Whenever I do this motion, even without weights, I hear and feel a popping in both my shoulders. It isn’t necessarily painful, it just feels wrong and that it’s taking away the work from the muscle. I definitely make sure to externally rotate my shoulder, so I don’t know what I’m doing anything wrong. Can someone please help me?

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  • I also do have a weird train face when I train my shoulders. As a woman and as a loner I always laugh bc it looks so fucking funny.

  • this is my first comment in all this time using youtube and u deserve it, all the way from denmark bro, keep up the work like this so inspairing

  • Wonderful Info thank you so much! Only wish I didn’t have to keep apologizing to my children for the language every time they walked in the room��

  • Damm i was looking for shoulder exersices to make my shoulder strong coz breaked my clavical bone a year ago.
    Any suggetions would be appreciated

  • 6:42 The Back Widow using your elbows for rear dealts. In another “no equipment” video you use your fists in the Iron Cross. So which is better?

  • Simon bro.I am from India Mumbai. I have man boobs so how I can get rid from man boobs pls reply me.I am waiting for your reply or make video on this topic

  • Just wanted to thank you for helping me overcome the fact that dispite having rotator cuff tears on both shoulders and not having any experience of weight lifting I have been able to develope an amazing amount of muscle mass. There are alot of how to videos instructor our there. But non arr as effective as you are applying your physical therapy knowledge to help people stay of trouble and injuring themselves. Thanks again.

  • The most powerful fitness and strength exercises

  • Simeon greetings from India my friend….Been watching a lot of your videos and they are really informative and it always keeps me motivated even when i dont feel like training….Gonna try this routine in the next session but sadly my gym is closed rn due to this global pandemic ��

  • I do believe Jeff is natural. One indication for me is that his traps are not over developed. I’m on TRT 200mg/wk. And my traps became more developed then the rest of my body. It’s not a definite clue by any means I know. But to me it’s a sign he’s natty

  • Thank you Jeff, you are realistic and offer such a wide array of techniques, modifications, and different styles of exercises. Thank you for the work you put into these videos for your fans including myself.

  • Great content! Flaring your elbows out high and wide on machine rows, pull downs, or cable rows are another phenomenal way to develop solid mass onto that rear delt. Def will make your shoulders a lot more rounded from a side view

  • Watching in 2020.

    I can truly see how different Jeff Nippards’s neck has changed in 3 years. Impressive. He used to have a skinny neck and looked more like a teenager.

  • What about for women?I was born with wide shoulders and was teased mercilessly growing up, called linebacker etc… But now it seems to be in fashion for women to have strong shoulders. Is this workout good for women too or would you recommend any adjustments?

  • So, for the activator band press exercise; iI have an open ended band, (which I can attach/close) is it necessarily to have that extra resistance between arms as well or open-ended works fine?

  • So I’ve looked at a few shoulder exercises from some big fitness YouTubers and let me say something I never had such a good shoulder pump after trying this work out holy fuck this shit works

  • Thanks for the reminder Jeff. Gonna include a face pull at the end of my workout tonight! I will be going to my public gym and sanitizing my hands before I put on my gloves, blah, blah blah (in the sound of Dracula aka Adam Sandler).

  • 20 lbs is my heaviest pair and I can get them up with good form. If i had to guess I would say maybe I can do 15-20 reps. What should I use for light weight, 10 or 5 lb dumbells

  • Seated incline front raise 2:42
    Scoop press 3:30
    Plate 8 4:30
    Rear delt row 5:57
    Black Widow 6:40
    Seated row- 7:20
    Standing Latpull doww 8:07
    facepull 8:33

  • Man! That shrug technique is perfect! Realized I’ve been doing shrugs wrong the whole time. I tried this technique and my traps are more engaged!

  • I can’t say enough good things about your videos. You’re one of three people I watch and I have seen a total transformation in just 2 months. You’re focus on isolation and efficiency is perfect. Thank you.

  • The sad thing is he makes a video about exercises and after a while he makes another video explaining how to do those exercises properly titled “you are doing these exercises wrong”

  • Simeon you are great I am from Pakistan here are a lots of people who like and support you
    bro tell me or make a video on how your lower chest is too wide what exercises you do for making it so wide

  • I really felt changes in the way i train, the way i feel with your videos and with de 6 pack promise app, amazing program!!!! Mexico salutes you

  • For 5 years i havnt trained mid delt. Only back and front double up. So now i have these huge strong front delt stickning out and are bigger then some Peoples biceps. With also a well developed chest my muscles and tendons has drawn my posture so far forward its actually hard to keep my posture as it should or move my arms around as they should. Got injury in both shoulders so i have to sleep on my back.. My point is, ignorance comes with a sweet pricetag.

  • Ecclesiastes 6 King James Version (❤️����)

    6 There is an evil which I have seen under the sun, and it is common among men:

    2 A man to whom God hath given riches, wealth, and honour, so that he wanteth nothing for his soul of all that he desireth, yet God giveth him not power to eat thereof, but a stranger eateth it: this is vanity, and it is an evil disease.

    3 If a man beget an hundred children, and live many years, so that the days of his years be many, and his soul be not filled with good, and also that he have no burial; I say, that an untimely birth is better than he.

    4 For he cometh in with vanity, and departeth in darkness, and his name shall be covered with darkness.

    5 Moreover he hath not seen the sun, nor known any thing: this hath more rest than the other.

    6 Yea, though he live a thousand years twice told, yet hath he seen no good: do not all go to one place?

    7 All the labour of man is for his mouth, and yet the appetite is not filled.

    8 For what hath the wise more than the fool? what hath the poor, that knoweth to walk before the living?

    9 Better is the sight of the eyes than the wandering of the desire: this is also vanity and vexation of spirit.

    10 That which hath been is named already, and it is known that it is man: neither may he contend with him that is mightier than he.

    11 Seeing there be many things that increase vanity, what is man the better?

    12 For who knoweth what is good for man in this life, all the days of his vain life which he spendeth as a shadow? for who can tell a man what shall be after him under the sun?

    King James Version (KJV)

  • You mentioned that with the scoop you can avoid shoulder impingement. I’m wondering if doing these exercises will also help with preventing impingement? Being a climber, it is something that I’ve suffered from. I’ve learned about stretches to do, but am hoping I can strengthen the shoulders, as well, to prevent this. Hope that makes sense.

  • Damn I hate 95% of dudes at the gym throw up 30s for shoulder flys and don’t do them right. I get funny looks for using 12.5s whatever

  • I superloved that backwidows 6:43, though i watched this video when i was calling a night but by seeing i can tell it’s super promising!! Will try it on shoulder day!
    Big thanks to Athlean mate!
    I won’t sub you or any other guy’s channel until i see he or she is talking to his fans, supporters and video visitors!!

  • I don’t have light or heavy weights:p DO you have any videos that teach you how to build the shoulders with only body-weight no equipment?

  • I have to thank you ATHLEAN-X for getting me through my anatomy classes!! You are awesome and i admire you as a Licensed Therapist and future Personal Trainer! Thank you thank you for all your videos and informative information!

    A’licia Kerr LMT

  • In regards to the seated row, holding the bar with a slight posterior bend at the wrist, wouldn’t that cause a higher probability of wrecking ur wrist because you’re putting more stress than the wristt can handle?

  • Bread is delicious ��, and pasta ��, and anything that softens up the body just a little bit. Frankly I’m scared. How old are you?

  • Haha Jeff needs new muscle markers they are running out of ink

    Great videos always. On my playlists (shoulders/ quads/ chest etc) 95% of the videos are of Athleanx. Made gains in just this short 4 weeks at home than I ever gained at the gym for 3 4 years. Thanks Jeff and Jessie

  • Great video! Can someone explain me though, why the half reps, during the first pressing exercises?! Full range of motion seems to always be better for strength gains right.

  • So how are we supposed to do this exercise now? Something like 3 sets, where one set consists of reps with lightweight and right after it reps with heavyweigh?

  • Caught a glimpse of Jeff’s posture and can finally saw I’ve achieved something similar (need I saw: after religiously following his videos)

    I would clap myself on the shoulder if I wasn’t afraid of internal rotation of shoulders

  • Always love your educated videos! Now that Im in my late 40″s, I want to train properly without injury and your routines always incorporate safe and effective tecnniques! Thanks for the great videos Jeff.

  • My big problem is building my chest muscles have tried to build via dumbbells I feel it in my shoulder for benching with dumbbells but not in the chest so it is my problem area

  • Can somebody please explain me one more time why explosive exercises are important (goal to gai more msuchle) or how explosive exercises can help to build more muscle? Okey, it can improve strength on strict versions of compoud movements but the stregth was build through incerasing explosivness. I have feeling that it is more suit for powerlifters than bodybuilders.. Thanks for answer.

  • The advice here starting at 5:11 with respect to lateral raises, and their safety with regard to internal rotation, is directly contradicted by Jeff Cavaliere in his video “Rotator Cuff Killer (SHOULDER LATERAL RAISES!).” That other Jeff advises no internal rotation, pinkies a bit up with the purpose being to create a touch of external rotation, not internal.

  • Hi, Jeff. I very like your shoulder and delt workouts. I only have 2 25 lbs dumbbells, that I been using on my workouts. I’m trying to get bigger shoulders traps but lack of equipments. If you can make video of how to build bigger shoulder and traps just dumbbells will be much appreciated.

  • NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • If I’m applying this into a HIIT workout, like for lateral raise of 4×10, how should change the load? Within sets? Or between sets?

  • Bullshit video. Jeff is lean n mean AF but he’s a skinny ass dude, he’s NOT wide at all �� he’s got no chest and no back lmao… if you wanna look wide work on bigger back (deadlifts) and bigger chest (bench press) unlike mr lean mean skinny isolation machine lol

  • Hello……I am kind of a skinny guy…. My weight is like 55-57 kg…. I am tring to increase some muscle and widen my body….. What should I do? I was thinking about doing some workout in these quarantine days in my home. So, Which things I should do for increasing muscle and widening body?
    Please reply…..

  • Yes I Always Do This And Am Glad You Are Confirming That Lighter Weights With Elbows Straight Target The Delts More. Thanks Jeff Cavalier. You Are The Nikkola Tesla Of Muscle Anatomy.

  • Hi Jeff, I’ve been following your channel for awhile and thank you so much for giving me ideas on how I can plan workouts for my students. It’s also corrected my bad habits! I would like to ask you about your opinion on the ‘Arnold Press’

  • I don’t get it. Where is the hard part in this? I will assume that I’m doing it wrong and that’s why I don’t have trouble doing it multiple times. But I’m still trying to mimic what you’re doing right here in the video, yet I don’t feel any contraction in my deltoid muscle at all.

  • Hey Jeff, whenever I work out my delts my sockets pop like crazy when I get to the top of a rep. I am using dumb bells btw. Is this normal or does it mean I need to use lighter weights at first? I’m just getting started so I know I have weaknesses that may be causing improper form. I might have just answered my own question… also I just got a set of bands so I can mimick many machine type exercises once I figure out the best way to anchor them.

  • Desperate to fix my scapular dyskinesis via exercise, but it’s the bane of my existence because I never feel like I can keep my form. Genuinely feeling hopeless, despite seeing a physiotherapist and a chiropractor. Hoping to eventually learn enough via youtube to fix the problem myself, because I’m sick of being robbed of my money.

  • Great post Seth! I realize this is a shoulder video but you mentioned the front view and the tricep. Other than rope push downs what do you think would contribute to that flared out tricep look when facing front on. I realize genetics play a role but I’m a 30 year gym guy and trying to improve certain body parts. Arent we all though?lol

  • Jeff, everytime I workout shoulders, or back, I get severe neck strain. It’s so severe it makes me dizzy and I find it hard to function for a couple days after. I carry a lot of stress in my neck and shoulders also. How can I work these areas out without the neck strain? Thanks.

  • What am I supposed to do if I can’t even do 5lbs on the cables. For the rear, middle and front delts.. like I can NOT pull the cable up without buckling my elbow down

  • I left my ego at the door and someone stole it. Damn I suck and am a horrible, shitty excuse for a human being with weak arms and chicken legs and a gut and also no worth to anyone or anything and my wee wee is a speck, but who would want it anyways………..��……….damn I miss my ego……..��

  • Awesome thank you very much Jeff. sorry for the face pulls right now ad I’m having tennis elbow issues so I’ll hold on to those haha take care stay safe stay home.

  • My cuts between my bicep and shoulder always hurt after boxing that i have a hard time keeping my guard up. Nobody really knows what its called or how to fix it.

  • Also, I don’t know how I feel about the bodyweight back widows at 6:45… Might give you some nerve impingement / tennis-elbow/carpal tunnel type sensations… Possibly depends from person to person though…

  • It isn’t beneficial to do cable internal rotations. I know everybody else is quoting AthleanX in the comments here, but he is right on this one. Our internal rotator muscles (subscapularis) get more than enough work done just through pressing movements, making them disproportionately stronger than our external rotators (infraspinatus, teres minor). This can lead to injury of the shoulder if they are overworked, so working them directly through the cable internal rotation is redundant and only likely to increase injury. If you want to do extra isolation work for the scapular muscles, stick to working the other three: the infraspinatus, the supraspinatus, and the teres minor.

    Also, if you want to get the same benefits of doing side lateral raises pinkies up but without the internal rotation, just bend forward at the hips by about 5 or 10 degrees so that your mid delts are facing the roof and do the exercise thumbs up. This isolates the mid-delts for the exercise to a greater extent.

  • I was looking for a good dumbbell workout and Seth is the real deal! I like his military mentality, his drive and his accurate preciseness, of avoiding injury with the wrong form. Great vid!

  • i have been doing a few of your exercises and I’m slowly seeing results… thank you… i think by july this year i will see my gains

  • 2:16 The guy in the background is a clear example of “i’m the best muthafucka here”. Absolutely horrendous form. He’s almost jumping in the air with that bar… Yet he’s standing 3 meters away from a guy with a clearly more developed physique, and not paying attention to what he’s supposed to be doing.

  • Correct me if I’m wrong, but, the rear delt row seems like a variation of the behind the head lat pull down ��. Does anyone else feel so?

  • Do you pull your shoulders back (retract your scapula) when you at 2:26 lift the dumbbells? I don’t see you doing it in the video, but it might just be minuscule. I’m asking because it’s something that I naturally do when I left the dumbbells.

  • The hunch tip is fn dope. I think if u can do it the way u r, lower the weight, people try doing doing to much.

    Also to the guy who does traps and moves his shoukders foward at the end, ur a fucking idiot n get in touch with a shoulder specialist now. Ive never in my life movee my shoulder’s foward like a lot of idiots think u should do and always have everyone in my gym beat on traps. N the most ive wver picked up for traps is prob like 75 80 lbs, 110’s n shit when i was younger n i can do them, i just get a better pump and way better control with a little lower weight. My traps can only get so big n they will outgrow the rest of my body fast. I have an amazing back n traps n shoulders naturally. My forearms get nice but my biceps not so much, add to that they are short so if im in a t shirt that exposes where most people’s biceps are ud think i was a twig unless u saw me without a short or sleeves. Point is we all have strong points and parts we like to work out more, just so happens all the parts of my body that are bigger i look foward to working out the most. My arms get gigantic when lifting prob no joke 19in but settle when im not working out to like 17 fn inches, its kinda shitty.

    Anyway goid tips man, love ur attitude, it will/has get/gotten u far in life.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached! 

    If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

  • Anyone have any advice? Back in 2013 I slept on the bare floor after work one day and slept for about 12hrs. When I woke up I was laying on my right side and my shoulder hurt like a bitch. For maybe the next 3 to 6 months after that my shoulder was in pain. Other than that I’ve never had any shoulder injuries. Now when I work out my right shoulder medial and front delt barely grows and I can hardly feel my medial delt getting fatigued or even being worked out and my left shoulder is noticeably bigger than my right. Can anyone tell me what I may have done and how I may be able to fix the issue?

  • This dude will probably never read my message �� but I promise he knows what he’s doing. The gains I’ve gotten from his videos are nuts

  • Don’t do the second thing if tou have shoulder pain, build em up with lighter weight first, cuz you’re risking completely ruining your joints

  • Good video, also thanks for the information. But FYI you’re constantly out of focus. edit; It seems to get better overtime only in the beginning.

  • Hello captain, how are you? I am Ahmed from Iraq. I ask you to have an Arabic translation of what you say so that the benefit will spread to us… and how do I start with you from any episode I start with you in order to benefit from you Thank you for your efforts

  • I never liked behind the neck presses. Arnold press with dumbbell is much better since you can compose the movement with better control. I learned that a long ago taking Lee Haney’s workshop

  • I do “Back Widows” in a doorway (find the narrowest door in your house, like a closet door or powder room). Stand in the doorway with your feet 12 16″ in front of you. This is also great for changing the angle of your body to hit different muscles, not just rear delts.

  • A lot of the major muscles like chest and back workouts involve the shoulders as a secondary muscle. Would for example Monday shoulders day, tuesdaychest day, Wednesday back day structure for example be fine for shoulder development or would that lead to overtraining?

  • Whenever I do this I feel my shoulder pop out of place as I raise my arms and pop back in as I lower them. It really doesn’t hurt at all, it just feels as if the work is being taken off the muscle. I am 100% making sure to externally rotate my shoulders. Any suggestions?

  • Imma just say this, you over athlean any day, he waffles so much about the anatomy in his annoying accent whereas you cut straight to the chase

  • You should not have big shoulders! They dominate your arms and chest visually which looks bad! Check out Arnold! He was smart and did not build boulder shoulders which made his physique esthetics legendary!

  • Shoulder has a ball and socket joint. It has high freedom.

    To make your shoulders healthier and stronger in many positions, activating your shoulders with cables should be beneficial.

  • seth do you belive in seated flys?i have 2 dislocated shoulders from wrestling. ya i can push the weight but it does hurt standing up! do you think it truly matters if u use the same work out but modify how you flex and use a certain muscle??

  • You can’t beat Seth…..whatever body part I’m on that day I always watch his workouts first……..then I go and move some FUCKING weight

  • I’m curious… for the people that dislike the video? Like can one of you explain why? Not trolling, just genuinely curious. Like was he too big? Gym too empty? Music choice? What?

  • The most valuable tip I’ve ever read was a guy who said the secret to adding size to any body part is to gain 15lbs of bodyweight. If you weigh 170lbs, you’re not going to get big arms, legs, back or shoulders and still weigh 170 lbs. You have to EAT. THEN you do the workouts that these guys are recommending.

  • I came here to see if I was right.Lighter weight,More reps=Micro Ripping +Muscle Shock simultaneously,=Growth.

    I found out last week before coming to this video,that if you don’t know the mechanics of your body,you miss out on CORRECT FORM when doing these exercises.

    I take nothing away from this guy,just adding what has been working for me.
    *Light weight +More reps=Strong Muscle foundation
    *Medium weights+More reps=Stronger Muscle Foundation
    *Repeating Light weight Reps &Medium Weights=Stronger Muscle Foundation
    *Heavier than Medium Weight+Less reps=Solid Muscle Foundation(because by the time you get to that heavier weight,your still doing the lifting form correctly,but the heavier the weight,it’s easier to lift,etc.)

    Micro Tearing(as I found out)= when you work out with light weight,your muscles are trying to fix themselves quickly at a faster rate.Just like when you scratch your skin or gat a cut.The body in its. Complexity is trying to repair itself quickly,etc.”Micro Tear” is a term I learned 20+ years ago and it’s a secret from back when Lee Haney and the Body Builders were speaking off.Of course,Micro Tearing has its draw backs,where if you do too much thinking you won’t grow muscle then you’re out of the gym for weeks cause you went too fast trying to build muscle quickly.

    This system works for me,and has better results for me.I see others trying to lift heavy around me when I’m doing my light weight sets,and I don’t see them very often cause their slowly gaining with heavy weight and not many reps.

    Best person who did the Light weight,More rep system…..Bruce Lee.

  • Been trying to grow my mid and rear delts been doing your exercises for 3 months and seem to never grow them yet I see not change can anyone help?

  • i prefer ingectin aas, 500cc direkt into my front deltas nise an sw0le an joocy, im new 2 liftin tho fake natty bruhz ay, dis video eye like �������� armless cardio got me here ����

  • You forgot to mention the steroids bro. You’re making us solve a math problem only with our heads but you actually used a calculator to solve yours.

  • hope you actually incorporate cables as alternate? Cables do so much better for shoulders keeping more constant tension through movement.

  • Your best video, probably, or anyone’s best. Includes everything for a minimum-time all-rounded routine, plus your valuable, professional knowledge.

  • I’m not sure if this has been brought up in conversation but could you talk about posture while doing these shoulder workouts, workouts in general? I feel like this is where I’m lacking. Appreciate all the info you give us

  • Thank you Jeff, this could be my favourite of your routines. You have it all wrapped up in only 5 exercises, including a warmup, a superset and a functional 21s.
    Came here looking to steal your lovely 21s set, ended up loving it all. Loved the inclusion of the withstand push up.

  • Man I love your way of explaining and mentality you use to get the points across!! Fuck shit up and don’t be a pussy!! Off to the gym!!