Can’t Get Bigger, Wider Delts? Just Do THIS!!

  • If you want to build wider, capped delts and bigger shoulders then you need to watch this video. I’m going to show you a simple step by step method that is guaranteed to help you get wider shoulders if you just follow the advice. Surprisingly, this is not going to require you to lift heavy weights or start doing extra sets of overhead presses. It’s actually quite the opposite as you’re going to need to use lighter weights and focus more on how you’re doing your shoulder exercises you’re already doing.
    Now look, there is no substitute for barbell overhead presses or even dumbbell presses when it comes to building stronger, more explosively powerful shoulders. That said, there is a big difference between shoulder strength and shoulder size. As a matter of fact, with the shoulders being perhaps the biggest muscle group of the body that tends to lean on other muscles to help it compensate when training, it is imperative that you limit these compensations when wanting to create shoulder and delt hypertrophy.
    That is where the use of much lighter weights comes in. Take the classic side lateral dumbbell raise for example. This is one of the best exercises for getting that popular “capped” appearance to your delts when viewed from the front. The hypertrophy and growth of the middle delt is what makes your shoulders look wider and more muscular and is easily targeted when you know the right angle to lift your arm during the exercise.
    The problem comes in when you realize how often we tend to use weights we cannot handle on this exercise. In an attempt to try and force muscle growth from the delts we instantly aim for a dumbbell weight that is too heavy and forces us to immediately start compensating and swinging the weight in order to lift it on every rep.
    This is exactly the opposite of what will create the best results and the most muscle growth in the shoulders. Instead, drop the weights way down and do exactly what I show you in this video. Start by grabbing a pair of 5 or 10 pound dumbbells. Stand with a slight lean forward in order to position the middle deltoid squarely against the downward force of gravity. Lean too far forward and you will shift the focus too much to the rear delt. Stay too upright and you will let the front delts do too much of the work.
    From here, lift your elbow out to the side but keep it bent. Your first should be pointed forward as if you are getting ready to throw a punch. The tension felt on the middle delt should be significant. If it isn’t it is likely a good sign that you are lacking the mind muscle connection with the delts and this is something that will benefit you greatly. This bent elbow position is easier to perform because of the shortened moment arm so it will give you a better chance of feeling this properly.
    From here, keep the tension on the delt as you straighten out the elbow fully. When you think it’s straight, straighten it some more! This will really turn up the heat on the delts. From here, slowly raise the arm up another inch or two. Slowly lower the entire arm down to about 30 degrees from your body and repeat. You may continue to do your reps in this fashion or you can do strictly the straight arm variation shown later, as long as you don’t lose the focus and intent.
    This type of modification shows you once again that it isn’t necessarily what exercises you do but how you do them that matters the most. If you want to get a complete step by step program that helps you to get the most out of everything you do in your workouts, head to the link below and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than ever thought possible.
    For more videos on how to get big shoulders and the best shoulder workouts for doing that, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor 7 Monate +834

    *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. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    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…

    • Rahul T
      Rahul T Vor 2 Monate


    • Ameer Seth
      Ameer Seth Vor 7 Monate

      Thanks Jeff.....

    • rikkiej28
      rikkiej28 Vor 7 Monate

      Ok athleanX I have a question,,, due to a shoulder injury I have avoided dips, since avoiding dips I have noticed my chest press shoulder press has rapidly declined in strength, is this connected, ???

    • Synergy Revolution
      Synergy Revolution Vor 7 Monate

      Why don't you just do your lateral raises with a cable from a low pulley position Jeff?

      That way there will always be tension on your delts even when your arm is fully perpendicular with the ground.

    • Happy Shrapnel
      Happy Shrapnel Vor 7 Monate

      Jason Z Thanks Jason, fully agree. Really appreciate Jeff's videos too. I think Mike thurlsons delt video is a great example of what we're talking about
      Jeff published a video recommending heavy lat raise with momentum in a previous video which I thought strange at the time.... That's what I was dubious about

  • Chilli Bro
    Chilli Bro Vor 18 Stunden

    I don't know why my traps still sore doing this exercise even I don't shrug...

  • Fwibos
    Fwibos Vor 7 Tage

    I did this for burn...with 10...ounces

  • Nathan Lu
    Nathan Lu Vor 8 Tage

    if jeff uses 10s, i need to find some helium balloons

  • mintxr
    mintxr Vor 9 Tage

    Are resistant bands fine?

  • Sanjith S S
    Sanjith S S Vor 10 Tage

    Gidday, I have 4×5 kg dumbbells can you plz suggest a workout to get bigger biceps and triceps

  • G dot And
    G dot And Vor 11 Tage


    ABCDEFG Vor 14 Tage

    Should i be doing this exercise one arm at a time and doing the same amount of reps for each arm?

  • Misael Rodriguez
    Misael Rodriguez Vor 16 Tage

    Tried this but I keep feeling a sharp pain in my traps when I do this. I'm not sure what im doing wrong Im using a 5lb dumbbell and leaning forward like this video says but I still feel pain in my traps. Could it be my posture?

  • stacy wallett
    stacy wallett Vor 18 Tage

    Just tried it. Love it.👍

  • 1994/1989 Chevy Silverado 4x4

    So true

  • David Cooke
    David Cooke Vor 19 Tage

    I wanna see more carrot cake softporn.

  • Nick Sewell
    Nick Sewell Vor 19 Tage

    Athleanx comment section is just pure gold.

  • Beau Ross
    Beau Ross Vor 22 Tage

    P.S. Just teasing but I watch these AX vids constantly seeing him as a ripped Ross from friends, waiting for him to say "Did you try my squirtgun idea?!" Love this guy though.

  • Beau Ross
    Beau Ross Vor 22 Tage

    Different strokes. I use up to 30 lbs for delt extensions and get very good gains when i do. This guy has major knowledge of how to train the muscle though. I call it I.L.L. Isolate, lift, lower never letting the weight fall or doing a rep in under 2 seconds.

  • dimi gian
    dimi gian Vor 24 Tage

    Been doing overhead presses for a moth. Sure, i got stronger and more efficient in this kind of movement, but the growth of my delts is barely noticable...and i just found out why. Thank you Jeff!

  • Dave's bar
    Dave's bar Vor 24 Tage +3

    "I'll just raise up another inch.."
    Man that was a big inch.. #cueinferioritycomplex 🤔😳

  • Jonathan Dougherty
    Jonathan Dougherty Vor 25 Tage

    5:12 😳 WHAT ARE THOSE??!!

  • truth h
    truth h Vor 26 Tage

    Lou ferrigno says the traps help pull the upper arm up

  • sasch bresemann
    sasch bresemann Vor 26 Tage

    And again ruining what everyone else is saying . If your thumb is higher than your pinky you naturally will implement the front delt the only reason why you see the felts working is that all 3 heads are connected. You get better contraction in the side delt if your pinky is a pit higher than hen the thumb. And the hands slightly in front of you to take the traps out as much as possible ( obviously can't be taken out completely)

  • Jay Woodley
    Jay Woodley Vor 26 Tage

    Good advice on this channel one day in gonna buy this guy a t shirt

  • lockoshamface
    lockoshamface Vor 28 Tage

    I always read the comment section on Jeffs videos... Always get a great laugh 😂

  • Armand Du Rand
    Armand Du Rand Vor Monat

    Very helpful!

  • Evan Edwards
    Evan Edwards Vor Monat

    Jeff is such a badass this stuff os priceless

  • Phill Graaf
    Phill Graaf Vor Monat

    I always do that! And it’s sooo hard but I’m never sore on the next day!?!?

  • gonzo
    gonzo Vor Monat

    Time to restock up the fridge (in the background) with water, Jeff ;-)

  • Dácio Nunes
    Dácio Nunes Vor Monat

    Lol, I just lifted my army without any weight whatsoever and after a single rep, my delt became a bit sore afterward.
    Totally gonna implement it.

  • Aa Bb
    Aa Bb Vor Monat

    I did it with a 2lb dumbbell but it was light so I grabbed a pair with 1 hand and did it, so fucking hard

  • Jeff
    Jeff Vor Monat

    Hmmm. I always thought that letting my thumb get higher than my little finger allowed a percentage of the stress to be shifted from the lateral delt to the anterior delt. I, therefore, have always done laterals with the edge of my hand against the plate so that there is torque created by the longer lever arm on the thumb side of the dumbell, thus rotating my thumb down and causing my lateral delt to stay on top and aimed at the sky. Have I been doing side lateral raises wrong since I was 10 years old?

  • claycon
    claycon Vor Monat

    Awesome! Thank you !
    Looks like the Athlean RX fridge needs a restock 😉

  • NicYoong Productions

    The weights needed are so light you don't even need a gym for that. Load some books in your bag, hold it by the handle and do just that.
    You can even do that at work. Just pack your stuff in your bag (not even fill it up, just pack stuff) and do your shoulder exercise.

  • Brandon Case
    Brandon Case Vor Monat

    Good content

  • the psycho lawyer
    the psycho lawyer Vor Monat

    I need this in my training. My shoulder was dislocated and my right shoulder is weeker than my left and its this exact muscule that needs training extra

  • Leo Ryder
    Leo Ryder Vor Monat


  • J G
    J G Vor Monat

    Hello Jessie !!! 👋🏻🇲🇽

  • Joe Shanks
    Joe Shanks Vor Monat

    Some useful info, thank you.

  • Richard Hernandez
    Richard Hernandez Vor Monat

    Good job

  • Adolf Hitler
    Adolf Hitler Vor Monat

    One important detail.. Absolutely impossible to do if you have a torn labrum.

  • Jordan Rhoads
    Jordan Rhoads Vor Monat

    Your the best. Thanks for all the advice

  • omed azizi
    omed azizi Vor Monat

    Sets and reps?

  • Natalie
    Natalie Vor Monat

    This was reassuring! I had to start with empty dumbbells after taking nearly 6 months off, seeing great progress using correct form. Thanks Jeff!

  • PaperGrape
    PaperGrape Vor Monat

    Its funny how everyone talks about Jeff Cavalier like he's such a nice caring guy. Like he genuinely cares about the people that watch his videos. As if I didnt go to the gym today, do exactly what he said for my delts and got TORE THE F%÷# UP. Like he didn't "cause me lots of pain for the next few days every time I follow his advice". Thanks, Jeff. Jerk.

  • Avinandan Banerjee
    Avinandan Banerjee Vor Monat

    You're the best Jeff! I religiously try to follow your instructions. Also I'm a huge fan of calisthenics. So I also follow Fitness FAQs... Would love to see you two team up once..!

  • Giampaolo Fini
    Giampaolo Fini Vor Monat

    2 observations:

    1.) 0:23 that might be the saddest gym fridge in the hemisphere.

    2.) 2:12 watching Jesse film while trying to have his reflection stay out of frame in the mirror is making me have a bad trip.

  • Tartopomme
    Tartopomme Vor Monat

    I'd love to do this exercise but unfortunately i doubt i can reach Jesse from France :/

  • Navi Kzc
    Navi Kzc Vor Monat

    Should you have any bend in the elbow when performing this exercise?

  • Andy
    Andy Vor Monat

    Let me guess, the lazy people and the one that do their exercises wrong are giving the thumbs down! Now they can't pretend they use big weights in the gym!

  • Mahesh Avasare
    Mahesh Avasare Vor Monat


  • Brian Cruz
    Brian Cruz Vor Monat

    I have seen great improvement in my medial deltoids ever since you did the video on leaning forward to activate the medial delt in a lateral raise, due to how the shoulder girdle is curved slightly forward.
    That was absolutely brilliant and insightful.
    My shoulders are healthier and stronger because of you Jeff.
    Keep it up bro!

  • Danger Mouse
    Danger Mouse Vor Monat

    Great way to isolate the Centre Deltoid Muscle. Thank You.

  • Dr. Brightside
    Dr. Brightside Vor Monat

    Gotta say Jeff you keep surprising me. I felt that with 10 lbs. I followed you since I first started body building. Since this is what most guys base strength on, many years back I started benching at 130. Now this many years later my bench is 275. Any single time I felt a plateau I would look for your video and every single time your small light routines would be that individual push I needed to overcome that plateau. You are an amazing man Jeff and please never stop your videos. I'll always be looking at you for guidance in my future.

  • James Collins
    James Collins Vor Monat

    Nice channel coach Jeff.

  • LeanOn _
    LeanOn _ Vor Monat +1

    3 Honest sets + 1 ego set that would satisfy both

  • Josiah Martin
    Josiah Martin Vor 2 Monate

    got to admire this guy for making his body into a living walking diagram chart

  • HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials

    Another great one. Thank you, Jeff!

  • broken jinn
    broken jinn Vor 2 Monate

    Who was on a mistake of traps traps??????????????????

  • John Jacques
    John Jacques Vor 2 Monate

    He said drop your ego

  • Elias Weidinger
    Elias Weidinger Vor 2 Monate

    Should i use this as a solo shoulder workout or should i do both shoulders at one time? thx

  • SeaLife TT
    SeaLife TT Vor 2 Monate

    Hey Jeff,is the lateral raise machine the same movement?

  • maximusdoomed
    maximusdoomed Vor 2 Monate

    Always on point; exploration of the tactical effective workout!!!

  • Nonchalanto
    Nonchalanto Vor 2 Monate

    Dips+Psuedo and pike pushups = boulder shoulders

  • Jose Cuervo
    Jose Cuervo Vor 2 Monate +2

    This dude has mastered the human body.

  • Dario Wirtha
    Dario Wirtha Vor 2 Monate

    Didnt know delts was a type of a squash

  • Tony Stark
    Tony Stark Vor 2 Monate

    good god jeff is shredded

  • vvvs 2145s
    vvvs 2145s Vor 2 Monate

    In the words of Dom mazzeti - why would you extend the arm to make the weight feel heavier instead of just making the fucking weight heavier

  • The Idol of Exuberance
    The Idol of Exuberance Vor 2 Monate

    Imma do this with a soda can. Gotta drop that ego real hard!

  • Hasrat World
    Hasrat World Vor 2 Monate +6

    Imagine Jeff reading 2.4K comments...
    We : You’re doing it Wrong.....

  • Imran Ansari
    Imran Ansari Vor 2 Monate

    Sir video for begginers .please

  • Richard A
    Richard A Vor 2 Monate +210

    I finally have a use for my ex-wife's little pink dumbbells.

    • lockoshamface
      lockoshamface Vor 28 Tage +6

      Ta hell with her man... Get your pump on and get yo self a better woman

    • The Hood
      The Hood Vor Monat


  • lies, all lies.
    lies, all lies. Vor 2 Monate

    Since Jeff is working up a sweat with a 5 lb dumbbell I guess I will start this exercise with a grain of rice.

  • Sushant Arora
    Sushant Arora Vor 2 Monate

    Jeff!! While doing this i feel discomfort in my love handles

  • Daniel Delgado
    Daniel Delgado Vor 2 Monate +1

    Is anyone else distracted by the empty fridge in the background? 🤣

  • Joe Whisney
    Joe Whisney Vor 2 Monate

    Thank you Jeff! Finally I can feel the medial delt which lag and are causing shoulder issues. Unreal. Happy new year heading into 2020 to you, your fam, and your team 💪🔥⬆️

  • Alfred Justique
    Alfred Justique Vor 2 Monate

    1:43 follow the dam fibers

  • Dave Robertson
    Dave Robertson Vor 3 Monate

    Any tips for taking the traps out of the equation. Will looking up help?

  • Gay Fish
    Gay Fish Vor 3 Monate

    Oof looks like I got an ego problem

  • Michael Arteta
    Michael Arteta Vor 3 Monate +3

    I saw this move from him before, added on my shoulder workout and i now seeing improvement. Thank you very much.

  • vedant gondalia
    vedant gondalia Vor 3 Monate

    Hi Jeff!
    I think u must inform everyone about the third step to be careful as to literally move the arm strictly by 1-2 inches cause moving further can cause impingement.
    Thank you for sharing your videos👍

  • Lesterthe3rd III
    Lesterthe3rd III Vor 3 Monate

    So right. This is how i do all my lateral raises. People look at me crazy because im not using 30 pounds with bent arms and swinging the weight.

  • Cindy SAS
    Cindy SAS Vor 3 Monate

    I absolutely love your videos. I have learned so much from you. THANK YOU