The ONLY Way To Wider Shoulders (SCIENCE BASED)
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- Опубліковано 6 чер 2024
- 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.
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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.
Be sure to write down the entire workout for wider shoulders shown at the end of the video.
If you’re looking for a complete training plan to build not just wider shoulders but a more muscular ripped physique everywhere, head to athleanx.com via the link above and get the ATHLEAN-X Training System.
Remember to subscribe to our youtube channel via the link above to get more shoulder workouts and shoulder exercises ranked videos.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
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giveaway.athleanx.com/ytg/get-wider-shoulders-db
If you don’t win, no worries, you’re not going away empty handed. 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…
Nice vid! I live when people are using dumbbell in their educational video: everyone can use them either at the gym or at home, keep it up!
Nice vid
Hey Jeff, I love that shirt. Where can I get one?
🔝
Jeff, how can I do this in a 20 effective reps format?
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
Boss 🤘
Thanks!
I made a solo for Come a Little Closer by Cage The Elephant!🎸 ua-cam.com/video/g-_h4_YLmgw/v-deo.html
Literally the best and MOST useful comment in the comments section
repeat approach????
Your videos have positively changed my life. Thank you from the bottom of my heart Jeff. (And Jesse too!)
💪🏼😎👍🏻
Great stuff as always Jeff working on creating my own dumbbell workout for home use, cant wait to incorporate some of those.
Just completed this workout. Wow! Bilateral stim, unilateral stim, what a well-rounded workout! Thanks!!
THANK YOU.....
I do a normal shoulder day using the "100's" workout.
I will be implementing these because I want my shoulders to grow. After having my right shoulder rebuilt in 2021, it has been a long road to get it built back up. After about 3 months of the 100's, I am ready to push them both now and grow that round look.
Your workouts are awesome and have helped me and my 19 year old son who is just starting, to get much better muscle and growth.
Jeff, you save me a lot of time, I think I can stop looking on UA-cam for the best shoulder workouts.
Thank you, sir! I've already grown my shoulder muscles thanks to your previous shoulder work videos. Will definitely try this routine. Looks brutal!
Just wanna thank jeff. Started watching him 3 years ago and started rehab of shoulder, back and knee. Im up 35 pounds in muscle. ❤
Jeff you have changed my life and helped me effectively train with purpose through my workouts! I have made amazing progress that my friend thinks I am on some type of PED but it’s simply following your advice! I love you and Jesse! Thank you for all that you have done and continue to do for the Fitness community!!!!!!
He has changed many lives! Each one with a different story... I am the weakest person ever (tall thin girl hardgainer only good for cardio stuff) and I'm getting stronger each day and starting to do cool things such as pull ups, push ups, heavier squats and dead lifts. Even small steps are wonderdul and make us so proud to improve! All because of Jeff's videos since I never felt the need to hire a coach with such good advice / tips. We are SO lucky to have acess to these videos...
This is phenomenal. Adding to my Tutorials playlist 🙏
Jeff is a coach to more people than he'd ever know. Thanks, Jeff. Geepers - talk about giving back in life.
That 13 million subs is deserved
You are the best trainer in the world honestly!💪👍💪
Currently rehabbing from rotator cuff surgery (5th over the past 25 years). I appreciate this channel because I see many of my rehab exercises in these workouts. Keep up the great work 👍🏼
Same here but only my first one and hopefully my last period Can't even imagine what you went through. You're a trooper, my friend.
5 surgery's, what caused your shoulders to be injured ?
Always excellent content Jeff💪
I do all exercises you say, except those that I don’t. Thanks Athlean x.
All this high quality info for free. Thank you guys! 46 years old and almost as cut as I was at 22 after basic training- a lot of the progress thanks to Jeff's education. You guys are awesome.
He steals it
@@HIMOTHYBULL He stole your mother's virginity as well
@@ap80shg Did you pay him any money to watch this video, ldlot?
@@ap80shg He getting adsense doesn't mean it's not free, stooopid
This actually is not high quality.
Loving the new video editing - seems a little bit more cleaner and shorter without losing any details. 👍🏼
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.
Is this dumbbell high pull on this workout? Sorry can't see it
At about 2:05
Brilliant advice as always, love some of these exercises and methods such as cheat laterals and starting off working out shoulders with a pressing movement
Been watching Jeff’s videos for 8 years and performing his exercises with fantastic results. The guy is legendary, hugely unappreciated and he’s built up one of the largest & most comprehensive free video libraries on UA-cam. The guy is not only a physiotherapist, but he is one of the few physios that lives & breathes his craft. I’m sure most people reading this have been to the Physio before, but how many have a physique like Jeff? All I can say is if you’re reading this Jeff, thank you.
I've really learned to love the concepts of physical therapy from you. Actually looking at going to school for it just because I love it.
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
Always great content, thx Jeff!
Much love as always Jeff. Ignore Hermie’s video call out. The man thinks he invented the concept of using two exercises and is bummed most his vids get 20k views. You are the original gangster and God of fitness. You literally saved me from myself, rotator injury and scapular injury. I know 20+ younger lads that watch you too. The fact this stuff is free is actually nuts. (I do have the beast paid programme too!)
Thanks for showing videos using only dumbbell: everyone can use them either at home or at the gym!
Fantastic illustration, thank you very much for this.
Awesome exercises! Thank you so much Jeff! God bless and good luck!
Jeff is the best! Really knows his stuff. Thanks Jeff! You have saved me when I had pain.
Solid content as usual. After tearing my rotator cuff a few years ago…on a mobility exercise🤦♂️…I’ve found the most growth/gains spamming lateral & rear raises in sets of 30/40 for 3/4 sets 3/4 times per week…and also use bench as support when doing back so that there is no momentum. Zero shoulder pain and feel much stronger than before injury.
Which exercise
This is good stuff. Thanks again, Jeff.
This is so great. I’m going to share. Thank you very much.
So addicted to shoulder workouts. Especially from Jeff
Love this guys workouts and physical therapy exercises. Helped me tremendously. Thank you!
Yes . Thank you . Thank you so much. This may be just what I need
Another amazing excellent video Jeff ❤❤❤❤❤
Thanks for the inspiration Jeff and Jesse too.
Jeff has motivated me at 47 years old to finally get in shape. I've been going strong with a total body workout every other day for the last 6 weeks. Nothing impressive to most but I can see a change. Thanks Jeff 👍
Thank you Jeff, awesome workout!
I dedicated my shoulders to this video. What a pump today! Thnx
Phenomenal video Jeff very informative thank you
I love this. At one point you did a video on "developing cannonball shoulders." It was working great for me. Unfortunately, I stopped working out during COVID-19. I'm finally getting started again and really enjoying my time in the gym.
Jeff your back pump was looking phenomenal very nice
Another great recommendation. Thank you!
I’m on it Jeff!! Thank you
Really good stuff 👍
Thanks for the summary screenshot with all the exercises listed!!
Can't wait to tweak my workout to apply this.
Good job Jeff, thanks
Totally appreciate and enjoy the videos and coaching. 🙏💪💜✌️
again much appreciated! really helpful again!
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. 🤝
High pulls are probably the best excersise I have learned from Jeff. When I was dealing with shoulder impingement high pulls allowed me to safely grow lateral delts.
Honestly even people without injuries I’d recommend high pull over the lateral raise.
He didn't pioneer that, Jay Cutler did.
Outstanding information 👍
Your the best Jeff thanks
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.
Nerve damage? I’m having some axillary nerve problems. Idk why though. Might be from cracking my neck in a dumb way. 😮
@@Bennies11007 that stinks hopefully it’s nothing major and gets better
I hope you both recover fast 🙏💪
@@kennethchristian22412 thank you so much
Please u do more videos on the "only 2" series. I find it easier for me to design workout program with most stimulate exercises from the series.
You are an inspiration, man! This inspires me to just do what I need to do to be happy with myself! Love it, Jessie! I hope I spelt your name right lol.
Thanks Jeff
Jeff is a great model to the fitness industry! Thanks for all you do, Jeff!
Not really he contradicts himself all the time
And he got caught copying a whole serie of video from Scott Herman...not one the whole damn serie.
@@AnthonyGauthier-fs2fc he made that series to make fun of any channel using that "the only 2 exercises", mor0n
@@AnthonyGauthier-fs2fc why erased your comment? scared of people finding out you're wrong?
@@nomnomyourmom But yeah usually when i have a beef with someone i erase the whole thing after its bad energy.
But we can keep going if you want just give me your fb or insta
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!
Great explanation, thank you...this makes sense.
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.
Search athleanx finisher
Thanks jeff
... today old-fashion, very high quality AX is back. God bless you, goat ...
Goooood, good stuff, bro!
Amazing video for people training at home with just dumbbells.
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.
@@imanoppressedamerican Thanks for that in-depth reply. No, there are very few "added sugars" in my diet and very little processed food other than protein powders and a 1/2 cup of breakfast cereal. Besides that, I am even more stricter than Jeff is with his ice cream and carrot cake weaknesses - I never touch that stuff!
And no, I don't eat every 3-hours, maybe I'll work on that and adopt it into my daily eating plan. I also don't eat any meat or meat products other than baked chicken so I'm sure I'm missing some important nutrition there that protein powders can't make up for.
By the way, congratulations to you, I think your post is the first time ever in the history AthleanX that the "vshred" name has been used . . . you may find that your post disappears in a few days !
Best regards and thanks again.
Get will for rice bold to have shoulder.
@@calesticall128 Thanks for that, I'm sure it is a very good suggestion, but I have no idea what you just said - something about eating rice?
What's new?: Oh, Jeff offering us more good advice and exercises to build strength and muscle. He excels at that!
the anabolic brews will always instigate growth over transient adaptogens in direct proportion to the volume consumed versus the potency of said products of equal value.
I’ve just started doing the Arnold Shoulder Press as my only shoulder exercise.
Good shit. Ty.
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!
Oh boy, am I getting learnt today 😀
Thanks, Jeff~
Your awesome bro thanks
Thanks
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.
Search athleanx consistency
ua-cam.com/video/qySaYWQMlHE/v-deo.htmlfeature=shared
This is one of my fav athleanx videos and might be just what you're looking for.
Thanks Jeff ✅✅🙏
Top man Jeff❤🎉
Jeff & Jesse you have made me addicted to the soreness.
How about high rep, heavy partial side rises, like the late, great John Meadows had in his programs? They always leave my shoulders on fire.
Big fan from India awesome technic
Jeff is a great role model to the fitness industry! Thanks for all you do Jeff!!!
@@paladindanse98whose videos?
Why look for comments about him to justify your opinion? If you don’t like Jeff don’t watch him…
@@paladindanse98by not listening to leeches making vids about others for views
I agree with you Adam!
I have to say, this intro; literally the first 7 seconds is my new favorite into. You ask a question into the camera that causes me to involuntarily say out loud, "YES!" then I just have to watch the rest of it. LOL
Jeff, can you give us MORE exercises for those of us who workout at home (we only have barbells and dumbells), please! Thanks
Thanks bro really good.
Thank you!!
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.
Great! Thank you 🙏
The dual dumbbell drop at 0:13 was clean
Yeah buddy🔥
Rear delt is something I’ve ignored for a while but I’ve finally started targeting it and it’s improved almost overnight.
Thank you ❤
I'm 57 and have been training hard for 40 years. I respect this guy more than the others because I really believe that he is not drug enhanced and that carries a lot of weight (no pun lol) with me. Too many guys take roids, get a great physique and all of a sudden they are an expert on how to build muscle which is lame as heck.
Look at his physique friend, the muscle mass and separation and definition...plus his ridiculously hollowed out cheeks. He is almost certainly, " enhanced ". Look at how tiny and skinny his skeletal frame itself is and the very narrow, flat rib cage. Then realize the amount of muscle on it and how insanely ripped he is. He looks like he was a super tiny, super skinny guy who worked out a lot, starting doing Test., then moved on to taking diuretic pills and became ultra shredded. Sure he eats well and works out a lot but still, he does not at all look to be carrying a totally natty physique there. Again, look at how unhealthily sunken in his face/cheeks are. Well, anyway, that's my opinion. Believe what you like.
For that many years of experience, you think you would be able to tell lol....
Kindly make a similar video for biceps
Please do a video on how to activate/work on the upper lats/under the armpit and also at the end of your lats near your waist/hips 🙏 Am having problems with lat activation.
Love IRON CROSS...ROCK THAT
Hey Jeff
What about the three best with dumbells
Live in a remote area no gym but have adjustable bench and full compliment dumbells 🙏
Big fan❤