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

  • If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look of wider shoulders when viewed from the front the rear and front delts are going to create that bigger delt when viewed from the side.
    In this video, I’m going to show you a few new ways to build both your front and rear delts that will compliment that exercises you’re already doing to make them bigger. Now, there’s no replacing the benefit of the overhead press and bench press for building big shoulders. That said, thinking that you can do only those two exercises and that you will have the most gains possible is a mistake.
    Many find that adding in even a few extra sets a week of direct front delt training is a great way to build up the size of the shoulders even faster.
    To do this, I present the first of a few exercise options. This one is called the accommodating front raise. This takes advantage of the stretch that can be placed on the front deltoids while sitting on an incline bench that does not exist when more commonly performing this movement standing. Not only are you getting a better stretch but you are able to overload the stretch position by doing it this way.
    If you were to just do it from here and not do anything else however you would be limiting the range of motion that you could get on the exercise and the overall work done by the front delts in the process. This is easily solved by simply sitting up at the end of the lift. This gives you an additional twenty degrees of elevation and allows for more tension on the delts for a longer period of time. Both great stimuli for muscle growth.
    The next exercise that is great for building the front part of the shoulders is the dumbbell press out. The best part about this movement is that it gives those that tend to have some shoulder pain with overhead pressing an option. Even better, as you start to fatigue with the shoulder exercise you can simply shorten the distance you press out the dumbbells to keep the tension going for even longer.
    In that same vain, you can perform the plate 8. This movement provides more of a metabolic overload that is another known stimulus for muscle gains. Simply try and keep the plate moving at chest level or higher for 60 to 90 seconds. When the burn sets in, do everything in your power to resist giving in.
    Moving on to the rear delt, there are some great exercise options here as well. Keep in mind, the most important thing you can do biomechanically is get your arm into extension behind the body when trying to build this head of the shoulders. Many will do the rear delt fly thinking that this is enough to build massive rear delts. It isn’t for two reasons. The first has to do with the fact that we stop the arm before we get into extension. The second is due to the fact that we don’t ever weight the rear delt heavy enough (though it is capable of handling it).
    To overcome this we can do the rear delt row. Here you want to concentrate on getting the elbow back behind you and to externally rotate the shoulder as much as you can by pointing your thumb behind you at the top.
    The heavy seated row is a classic back exercise but it also has tremendous abilities to grow the rear delts. Modify the hand position as shown and get those elbows high. You’ll feel a level of contraction like you never felt before while still being able to load up the weights on this exercise. Of course, we can’t forget to include the face pull and the modified version of the exercise with a lat pulldown machine for those looking to really grow their rear delts.
    If you’re looking for a complete workout program that will help you to build the most muscle possible while training the smartest, you can head to at the link below and start training like an athlete today. I’ll walk you through every workout step by step to help you maximize your athletic gains.
    For more videos on how to build big shoulders and the best way to get wider shoulders and delts, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor 16 Tage +269

    *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!

    • Carlos Robles
      Carlos Robles Vor 13 Tage

      Would it be possible to make a series of videos for an at home workout split as a result of the coronavirus? I typically do a bro split, but I think I'll need to start working out at home, and could use some advice as to what equipment I should invest in, or what I can substitute for bodyweight exercises

    • Osama Madlom
      Osama Madlom Vor 14 Tage

      Great to see a return to the no nonsense style of video.

    • Irvin Palacios
      Irvin Palacios Vor 14 Tage

      Hey can you lower down the volume of your intro in your videos, it always ear rapes me when im in the car or using my air pods. Thanks

    • ziad Aljamili
      ziad Aljamili Vor 14 Tage

      I want to be like you..

    • IGot Stylez
      IGot Stylez Vor 14 Tage

      @DeVos in the house

  • ivan jimenez
    ivan jimenez Vor 15 Stunden

    ATHLEAN-X always brings the goods😤💪

  • Darren Phillips
    Darren Phillips Vor 21 Stunde

    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

  • Michael Ricardo
    Michael Ricardo Vor Tag


  • 321shack
    321shack Vor Tag

    How does he make these workouts. Jeff is a genius.

  • Wing man
    Wing man Vor 2 Tage

    I can not train today, i ran out of felt markers

  • luke dsouza
    luke dsouza Vor 3 Tage

    Awesome Tips 👍

  • Anand R
    Anand R Vor 3 Tage +4

    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

  • Nofyah Shem-Tov
    Nofyah Shem-Tov Vor 4 Tage

    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?

  • Chetan Dafda
    Chetan Dafda Vor 5 Tage

    Show us functional training

  • Rob Paradiso
    Rob Paradiso Vor 7 Tage

    Great rear delt exercises

  • Toy Master21
    Toy Master21 Vor 8 Tage

    How can we get big arms without weights?

  • Climbing Gym Network

    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.

  • /Joyce Ghorayeb

    Always useful tips😍😍😍

  • Jeff Statz
    Jeff Statz Vor 8 Tage

    Could you please link to the front delt video that was referenced in the beginning of this video?

  • Forrest Gump
    Forrest Gump Vor 9 Tage

    im poor and cant afford enough food especially protien. damn im sad

  • matteo messina
    matteo messina Vor 10 Tage

    Sei sempre il Top Jeff!! 💪💪💪 Numero uno!

  • Grayson Lundy
    Grayson Lundy Vor 10 Tage

    3:05 your like the terminator

    RHINOSAUR Vor 10 Tage

    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.

  • Danilo Dias
    Danilo Dias Vor 10 Tage

    Jeff is simply incredible.
    Thank you for helping me so much.
    God bless you!

  • Modestly Rude
    Modestly Rude Vor 10 Tage

    so whats hitting the lateral head

  • Harold Stroud
    Harold Stroud Vor 10 Tage


  • carl
    carl Vor 10 Tage

    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).

  • Ammar Rai
    Ammar Rai Vor 11 Tage

    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...

  • Ammar Rai
    Ammar Rai Vor 11 Tage

    Thank you for the great videos! But wouldn't the exercise at 2:49 put considerable stress on your lower back?

  • caleb milord
    caleb milord Vor 11 Tage

    Great video

  • بار كليتوس
    بار كليتوس Vor 11 Tage

    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

  • Santosh Jamble
    Santosh Jamble Vor 11 Tage

    Thank u SIR

  • Manuel Maldonado
    Manuel Maldonado Vor 12 Tage

    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?

  • luis aguirre
    luis aguirre Vor 12 Tage

    I knew Jeff would not leave out the face this exercise!

  • Suburban Preparedness
    Suburban Preparedness Vor 12 Tage

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

  • Asa Yagami
    Asa Yagami Vor 12 Tage

    my gym closed!

  • PegLegGreg
    PegLegGreg Vor 12 Tage

    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!

  • Psytrance Slovakia
    Psytrance Slovakia Vor 12 Tage

    God made humans.
    Jeff made form.

  • Zaf mohammed
    Zaf mohammed Vor 12 Tage

    jeff looking alot slimmer

  • Harsh fitneSS
    Harsh fitneSS Vor 12 Tage

    Great knowledgeable video sir #HarshfitneSS

  • Carlos Rodriguez
    Carlos Rodriguez Vor 12 Tage

    Amazing content 🙌 very informative

  • bill covey
    bill covey Vor 12 Tage

    i just found this channel,these will make
    xorsizes for my stroke therapies

  • Dan Sutherland
    Dan Sutherland Vor 12 Tage

    muscle markers really helped me understand, thank you

  • EL leo
    EL leo Vor 12 Tage

    Great video, thanks Jeff. BTW, facepull is great.

  • Raunak Guha
    Raunak Guha Vor 12 Tage

    Hi, can you do a video on exercises that work the lats & tricep tie in?

  • Matthew henderson
    Matthew henderson Vor 13 Tage

    Imagine if Jeff got a tattoo (like the muscle marker lines on the muscle fibres) on his most asked muscle

  • John Doe
    John Doe Vor 13 Tage

    I gotta say it's damn hard to work out the shoulders. Plus you could drop studs on your head.

  • Dwaine Higgins
    Dwaine Higgins Vor 13 Tage +12

    Did exercise 6:43 at my gym and people kept trying to help me up. Stopped after the 8th person :|

  • SuperCacapedo
    SuperCacapedo Vor 13 Tage

    These angles are too tight, man. Feels claustrophobic. I highly recommend getting a wider lens

  • Ricardo Mejia
    Ricardo Mejia Vor 13 Tage

    almost thought he wasn’t going to mention the face pull

  • Boss Haug
    Boss Haug Vor 13 Tage

    Jeff! Can you do an updated "minimal room and no equipment my gym is closed for the foreseeable future because of the panic" workout for full body?

  • Javid Hakimi
    Javid Hakimi Vor 13 Tage

    awesome video, some of these exercises i never knew

  • Json Austria
    Json Austria Vor 13 Tage

    This one is my problem. Thank you

  • Duarte Marques
    Duarte Marques Vor 13 Tage

    Jeff please do a full body workout at home with dumbells because they closed the gym!!!😭😭😱😱

  • John Rocksvold
    John Rocksvold Vor 13 Tage

    In depth video on training the calves properly. Great video.

  • Carlos Robles
    Carlos Robles Vor 13 Tage

    Would it be possible to make a series of videos for an at home workout split as a result of the coronavirus? I typically do a bro split, but I think I'll need to start working out at home, and could use some advice as to what equipment I should invest in, or what I can substitute for bodyweight exercises

  • Crypto Bunny
    Crypto Bunny Vor 13 Tage

    That first one looks great. But my lower back would get destroyed

  • nails s
    nails s Vor 13 Tage

    I'm worried about doing some of these more advanced lifts, because I do not feel that my spine has enough muscle to stabilize safely. I think I need spine reinforcement muscles before I continue with any advanced combination lifts.

  • Eric Gabrielsen
    Eric Gabrielsen Vor 13 Tage

    Jeff, you gotta ramp up a whole bunch of home workout videos or repost as new some of your classic home workout videos. Social distancing is what's saving South Korea right now and they are at the end of the curve, and we're just at the beginning.

  • Teemeah
    Teemeah Vor 13 Tage

    Can you please make a video of what exercises we can do at home while in isolation without equipment? Going to the gym is not agood idea right now. #stayathome Thank you :)

  • TheBradonfire
    TheBradonfire Vor 13 Tage

    Hey Jeff, could you show us a total body workout for all of us who are stuck at home because of the Covid19? You know, when all you have is a chin up bar and 2 dumbell?

  • dat_guy is nutz
    dat_guy is nutz Vor 13 Tage

    I have one question

    Does masturbation (ejaculating)kill your gains i need honest answers please🙏

  • TheShinbotatron
    TheShinbotatron Vor 13 Tage

    I need a home work out. Gym is closed.

  • jamesaa007
    jamesaa007 Vor 13 Tage

    Does this guy not realize that his videos are now looking so silly with over the top 'advise' ? He is picking out very trivial features in every video. Running out of content?

  • David Koppenaal
    David Koppenaal Vor 13 Tage

    Bla bla bla bla.. get to the point man... pfffff

  • Caleb Starrenburg
    Caleb Starrenburg Vor 13 Tage

    Gyms in my city have been ordered to close for immediate future due to COVID-19. Any chance we could get some home training videos?

  • Carlos GM
    Carlos GM Vor 13 Tage

    Jeff please, tell us routines to do at home for the coronavirus cuarantine

  • Nicholas Hansen (Allied Universal Employee)

    facepulls keep your immune system strong

  • MJokerr
    MJokerr Vor 13 Tage


  • Gutierrez Jian
    Gutierrez Jian Vor 13 Tage

    Been years you got consistent/better physique
    Holy fucking shit

  • soba noodles
    soba noodles Vor 13 Tage

    when jeff gets ready to lift the weights take pre workout

  • Zayaan Zain
    Zayaan Zain Vor 13 Tage +1


  • Ran Burdo
    Ran Burdo Vor 14 Tage

    Jeff should upload new videos about training at home due to the Coronavirus spread, with resistance bands, dumbells and body-weighted exercises!

  • Al Ashkenaz
    Al Ashkenaz Vor 14 Tage

    Jeff's gotta make more home/db/ bodyweight workouts since we're all gonna be in quarantine after touching some dudes dirty gym equipment

  • Anas Hasanat
    Anas Hasanat Vor 14 Tage

    Cover a full body workout at home .. we can't hit the gym because of coronavirus

  • Hans-Jakob Schindler
    Hans-Jakob Schindler Vor 14 Tage

    Hi Jeff, love your videos. They helped me so much during the last few years when I started to get serious with my training. One request if I may: with the current situation, the gyms in Germany are shutting down. Could you make a video about what workouts could be done at home that are effective if there is no gym to go to. Thanks so much for your great work!

  • prabhat tiwari
    prabhat tiwari Vor 14 Tage +1

    Home back workout with some ""easy"" exercises sir

  • David Finney
    David Finney Vor 14 Tage

    Recommend a series (quick) that you can do at home

  • Luca Arrighetti
    Luca Arrighetti Vor 14 Tage +1

    Hi Jeff,
    I’m watching your videos since a couple of years and I know you already done lots of videos about training from home -
    Facing a possible massive gyms closure due to Covid-19, why not adding new videos & more tips about home workouts?
    thanks (as always) 💪🏻

  • sushil kumar
    sushil kumar Vor 14 Tage

    I did not gain mass from excersice and shirnk

  • Big Boy
    Big Boy Vor 14 Tage

    Hey Jeff can you please do some stretches and exercise for frozen shoulder, my right shoulder is killing me. THANK YOU!

  • Mustafa Raza
    Mustafa Raza Vor 14 Tage

    Jeff please make a video for workouts without any equipment. Can't go to gym these days due to the Coronavirus panic

  • Villarreal308421
    Villarreal308421 Vor 14 Tage

    Can you cover the arm cycle machine? I just started using it, its like riding a bike but for your arms and Im so curious about the science that you break down and wonder if its beneficial and how long should the cycle last, reverse and forward. Thank you