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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Get Wider Shoulders with JUST Dumbbells! (Workout included)

How to Get Wider Shoulders with JUST Dumbbells! (Workout included)

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Rating: 4.5; Vote: 2
Want to know how to get wider shoulders with just dumbbells and a single shoulder workout? Watch this video and perform the shoulder workout included to do exactly that. The key to building wider delts is not just to focus on the middle delts entirely, but to build all three heads while making sure to perform your middle delt exercises properly. Additional training volume for your shoulder muscles is crucial if your shoulder roundness and width are lacking. This is where you want to look to the other workouts you perform in a week to see where you can add more shoulder exercises. For example, if you break up your training into total body or PPL, you could sneak in a couple of accessory shoulder exercises on these days to increase overall work on the delts. On push day, in addition to doing the standard overhead shoulder press, realize that the bench press, dips and pushups are going to do a great job of adding work to the front delts. On pull day, you will want to take advantage of the opportunity to increase the volume on the middle delts and rear delts. This can be done using a dumbbell high pull, dumbbell rear delt row, or even a seated cable row. The last of these shoulder exercises may actually be the best exercise for rear delts because it gives you a chance to apply heavy weights to a muscle group that doesn t often get exposed to them. This serves as a great stimulus for growth. But the real key to build wider shoulders comes from the direct shoulder workouts that you perform. Here you want to choose not only the correct exercises but the ones that compliment each other the best to help you build wider, rounder delts. It s here that I recommend the following workout for wide shoulders: DB Standing OHP - 2 to 3 x 8-10 F DB Alt. Iso Front Raises - 1-2 x 10-12 F Upper Limit Laterals - 3 x 12-15 F DB Cheat Laterals - 3 x 6-8 F each arm DB Rear Delt Rows - 2-3 x 10-12 F each arm DB Hip Huggers - 2-3 x 12-15 F The standing dumbbell overhead press can be skipped if you are already performing it as part of your total body workouts or push workout earlier in the week. If not, then you will want to include it here. The key to this exercise is doing it from a standing position if you are able. It can be seamlessly transitioned into a push press for a more explosive delt building option or performed as a single sided alternating press for more shoulder comfort. Either way it s a great way to build bigger shoulders fast. Next you want to perform the isolated alternating front raise. There is no better exercise that can be performed to recruit the front delt when its lacking the roundness or development that you need. The key here is to initiate the lift of the dumbbell through the first 20-30 degrees with as much front delt and as little of everything else as you can. Too often we are tempted to swing the dumbbells up here which takes away a lot of the stimulus of the front delt muscle, costing you development in the process. The upper limit laterals is an exercise for side delts that you can perform with just a light pair of dumbbells. Sit on the floor and keep the dumbbells just an inch or so off the floor at all times to keep the tension high on the shoulders. Lift slowly and try to initiate each contraction with the middle delts. The cheat lateral is a great compliment to the last shoulder exercise. Here you get a chance to utilize a little power and momentum to position the dumbbell in a position to apply a heavy eccentric overload. Be sure to try and slow the weight down on the way back to the starting position, realizing of course that the heavier weight will make this difficult to do. Finally, the rear delt rows and hip huggers give you two amazing shoulder exercises for the rear delts and middle delts combined. Once again, the emphasis should be on the quality of the contraction here when you are struggling to build wider shoulders. Don t swing the weights on these rear delt exercises. Contract them through every rep with meaningful intention.
Date: 2023-08-15

Comments and reviews: 19


Alright Jeff, is there any chance you could do a dedicated video about keeping consistency? Stressing and elaborating how much does consistency actually mattered? No matter how controlled the work out schedule could be, or how controlled the diet is, I know that keeping consistent is the actual key of it all, and it is always easily said than done.
I've been doing on and off for years now, and I've been trying to get back into working out again, this time I hope I will be more consistent than ever.
I hope you could make a video to potentially motivate me, and many more out there that is possibly dealing with the same problems as mine.
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Yeah, so about Leg day. I do find that when doing lunges and squats I do feel a bit of pain in my right knee (probably an old rugby injury. I am 47 years old after all and I started playing rugby at 11 years of age. So I would be Ever so grateful for some tips on what I can do instead of these excersises to work my thigh muscles and hamstrings (Note, I don't have a gym membership so I'm doing my workouts at home so Leg press is not an option for me unless there are some like bodyweight versions of the same thing. Thanks in advance and best regards. Mr. Ola Lundqvist
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Hey Jeff, enjoying AX1, it has been kicking my ass for sure.
Could you do a video on if and/or how height should change your approach to working out? I'm 6'5, and not looking to make any excuses, just curious if I should be focusing on specific areas more, or avoiding any exercises if they cause excessive strain to joints or anything. Or alternatively if I should just be doing things the same as everything else. I'd be curious to see how being shorter might change a workout plan/strategy too (if at all. Thanks!
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NOOOO. 6: 23. Don't be that guy who braces himself on the weight rack. Other people need to use those weights too. You can easily step away from the weight rack and put your hand on literally any other raised surface in the gym.
If you feel the need to brace yourself on the weight rack, move to the side with the heavy weights, not the 15-35 lb weights, which are by far the most commonly used weights by members.
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Absolutely love Jeff s videos and all the advice/info he shares but I do wish he d post a workout program for someone who only wants to lift 3 days a week and use other days to focus on cardio, yoga, mma, etc. rather than assuming we re all gonna only lift weights 6 days a week
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Love it Jeff thanks for the killer looking shoulder workout. Because of my disability from my nerve damage my shoulders is something that I really focus on with lighter weight and slowing things down a bit helps me with my mind - muscle connection so that I don t hurt myself.
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Hey, im wondering how you are supposed to incorparate these workouts into your entire routine. This workout alone would take roughly 25min. How can i hit other muscle groups effectively, when half my workout is going out on shoulders. Any tips would be appreciated!
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I've been conscious of not lifting with the traps, but I'm still not sure how to tell if I am. Does anyone have a way to tell how active the traps are in a lateral raise, for instance? Or, how to disengage them?
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1: 10 Other days
2: 45 OHP
3: 30 Iso Alt Front Raise
4: 35 Upper Limit Lateral
5: 25 Che, at Lateral
6: 10 Rear Delt Row
6: 55 Hip Hugger
7: 40 Iron Cross Finisher
8: 30 Screenshot
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From the thumbnail I thought I'd seen this one before - turns out I haven't, and even if I've seen something similar, it's great to be reminded, motivated and inspired. Thanks as always, Jeff!
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The dumbbell high pull is a game changer on pull days. Many thanks to Jeff for showing this one, upright rows never felt natural or comfortable to me but I could never figure out why.
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As always thank you for your excellent knowledge. Also massive thank you for not using a backing track. I only want to hear and concentrate on your voice. Like the old days.
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Wider delts and overall shoulder improvement has been a summertime priority for me. But gains have been nil! thanks for this video and some new motivations.
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Thank you, sir! I've already grown my shoulder muscles thanks to your previous shoulder work videos. Will definitely try this routine. Looks brutal!
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Can you do a video on How to train if you have varicose veins?
Who else wants to know that, please like this comment, so that Jeff could see this )
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I ve bought many of your programs and one thing I love the most is your finishers. why dont you make a video on finishers? would be awesome.
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Kinda fun finding out how old the used clips are based on how dose Jeffs right biceps look, Whole, Injured or slithly shortend after healing.
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Thanks for these exercises, because I only workout from my house with dumbbells and these workouts are perfect for that, and save time too. Best
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Easy task. just have a child. You have to carry your child anywhere you go for the first 5 years, so you look like a silverback in no time.
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