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Shoulder Exercise - Get Big Shoulders (SIDE AND REAR DELTS)

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Rating: 4.5; Vote: 2

If you need a shoulder exercise to help you build bigger side delts and rear delts without having to use the same weights that you usually do, then this is the one you-ve been looking for. In this video, I-m going to show you an exercise for shoulders that will build size on two of the most underdeveloped heads of the delts with one move. Even if you are doing overhead presses for your shoulders, it doesn-t mean that they are growing to the size you are looking for. This is because the delts often respond best to the shoulder raises when it comes to building muscle rather than just overall pressing strength. That said, if all of your lateral raises, front raises and rear delt raises are being done with a range of weights and dumbbells that fall into something I call -No Man-s Land-, then you will definitely want to try this out. Start by grabbing a weight that is substantially heavier than what you would normally use for side lateral raises. For many, this will be in the 40-s, 50-s or even 60 pound range. Next, you will want to lean forward slightly until your torso is at about a 20 or 30 degree angle. Now, unlike a cheat lateral raise which has you pushing the dumbbell up and out away from you, this is going to drive shoulder abduction via a pulling motion. This small but important difference holds the key to the success of this exercise for building bigger shoulders. Many times, people relegate their shoulder raises to the end of either a long pushing workout where they have already done bench presses, shoulder presses, and maybe even close grip bench presses. Fatigue becomes an issue and the heavier weights that would normally benefit you on the cheat lateral raise are being compromised by needing too much momentum to move them. If on the other hand, you were able to have the posterior chain muscles of the upper back assist you in rowing the weight up, tapping into the freshness of these muscles in order to get the job done, you would be able to overload the middle and rear delts for more growth and stimulation of type II fibers without the compromise. With the dumbbell starting at a position in front of the thigh, simultaneously row and lift the elbow out to your side and back. Make sure not to let the elbow stay too tight to the side of your body. If you do this, you will shift the load to the lats rather than the muscles of the rear delts and upper back. Also, if you don-t get the elbow away from the body enough you are going to limit the abduction of the shoulder, defeating the purpose of getting the side delt to be responsible for the lions share of the load. Row the weight as high as you can under control. Again, unlike the cheat lateral, your shoulders will be controlling every inch of this shoulder exercise. Attempt a brief squeeze at the top of the rep if you can and then lower slowly and continue for about 6-8 reps or until you can-t perform another rep in good form. Remember, you should be training within this lower rep range to take advantage of the fact that the delts are capable of handling heavier loads here and realizing that this is what is going to make them grow. This is especially true if you are doing all of the shoulder presses and heavy overhead press work right now but still can-t get your stubborn shoulders to grow. Give this shoulder exercise a try today and I promise you will feel the difference instantly. Remember, don-t abandon the light dumbbell raises as well. Due to metabolic overload (another key driver of muscle growth and hypertrophy) you will want to compliment your training and leave no gaps in what you are doing if you want the best shoulder mass possible. If you-re looking for a complete shoulder workout as well as exercises for shoulders that will build all three heads of the delts using science, be sure to head to athleanx. com via the link below. Use the program selector tool to find the plan best suited to your current physique goals and start looking like an athlete in just weeks
Date: 2022-04-22

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Comments and reviews: 10

Ulan
Hello I have a question for you why I have core muscles in one line, one stripe is developed and the other stripe is undeveloped and the muscles seem to be wavy, I have one on top, one on the bottom, here are the muscles of the back, the broadest back I have just come already I am on the horizontal bars today pumped up I feel back pain only on the right side of the back of the lats But in the left side of the lats I do not feel pain the same happens with other muscles please answer this question
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Isaiah
Anybody have any good advice for a guy with a clicky ass shoulder? well more of a pop if i move it the right way. Anyway its annoying as shit and i think it happened from bad form on the bench press. ive read it could be tissue brakedown between the bones, but im not sure. I can still bench, but my shoulder just feels weak now. even with just the bar, not like im gonna drop it but more like my shoulder isnt solid or something. thanks peeps!
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TingleWolfASMR
Guarantee after Jeff was done filming the actual demonstration of the lift, he rewatched the footage to see how many reps he did and immediately proceeded to perform the same amount of reps on the other arm to avoid muscle and strength imbalances.
Side note: Jesse's deltoid insertion almost runs down to his elbow.
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Adam
Congrats to Jesse for a monster deadlift AND a dope intro/outro sequence. These videos have been amazingly helpful, informative and fun to watch particularly during the Pandemic. Thanks for all the great and informative content guys!
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superperidot1359
Seeing Jeff and Jesse on screen together is always great. It's awesome to see you guys sprinkle here and there some entertainment along with the excellent fitness info you share with us. Keep it up guys, you rock!
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Scambovi
Hey, I started doing this exercise and ended up straining a tendon in my elbow pretty badly. Any tips on what I might be doing wrong? I don't think I was going too heavy. Only used a 35lb and I do 40s for a normal row.
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Brooke
I love this variation idea. The key is there is no one right way, and that's what makes training so fun and unique. you can think of an idea and if stimulates your muscle. keep doing it over a period of time. #gains
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Joe
Really enjoy the shorter videos. Anything over about 5m and I move on. you have really good content but historically your videos were way too long. Just watched your short on shoulders 3 way attack. Awesome!
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Leviticus
The music hit perfect! I felt a lil chill when Jeff pointed to the other end of the rack. Time for a change, cause -No Man's Land- has become less challenging, and my gains slowed down. -
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Prashant
Jeff sometimes the Camera is too close while you are trying to show how excersise is performed. Can you ask Jesse keep some distance please. Thanks guys for the great work.
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