great point man. I don't go to the gym and i try to get the dumbell variations, but optimizing can be a trap leading you not to stay consistent. But i love these videos too Jeremy!
THIS. I have been doing lighter dumbbell lateral raises supersetted with seated dumbbell OHP 2x a week for 1 year. My side delts blew up from just these two exercises, even though its not the most "optimal" way of building them. Consistency is key
Timestamps 00:04 - Focusing on side delts improves shoulder width effectively. 01:15 - Focus on side delts for wider shoulders instead of traditional shoulder presses. 02:30 - Cables enhance lateral raises by maximizing shoulder stretch. 03:39 - Both dumbbell and cable side raises effectively target side delts. 04:49 - Master lateral raises with variations for shoulder growth. 06:04 - Targeting the rear side deltoid enhances shoulder width and aesthetics. 07:11 - Focus on form and gradual progression in lateral raises. 08:22 - Use smaller weight adjustments for better shoulder exercise progress.
0:30 the animations are incredible- I’ve never seen muscle added like mecha armor to demonstrate the huge difference between having those muscles developed vs none at all. Extremes help isolate a variable and give a clear picture of the goal you are after, without muddying the waters. Bravo! You communicate your lessons well. Thank you for the knowledge
Holy shit. I just realized how many subs Jeremy has and how consistently he's getting a crazy amount a views. A natty finally getting what they deserve. Dude's been in the YT fitness game for a while putting in work consistently, nothing but respect. I started watching this guy back around 2017 when I was first getting into fitness
@@N8_Dogg Maybe because the vast majority of people are natty, and would rather take their advice from someone who is also natty, in this swirling storm of fake natties, and body builders who most of the time give terrible advice.
My brother, Thank you so much for this. I’ve been lifting for 5 years consistently, and I’m super focused on tension and learning techniques that maximally recruit targeted muscle fibers. I’m very fortunate to have excellent hypertrophic response to my training stimulus. That said, my side delts have ALWAYS lagged behind, and I couldn’t figure it out. I even train them up to five times a week, depending on how my shoulders feel, and I felt I tried everything. It’s become a slight sore spot for me because all my other muscle groups have grown beautifully, and not having those tanky, imposing shoulders from the side makes the overall look of my physique not pop like I feel it should. I’d resigned myself to the belief that cruel fate cursed me with bad shoulder genetics. Trying your way of running the cable parallel from behind at the gym today was truly a revelation. I never would’ve considered that angle organically, and the level of stretch and DEEP recruitment of my side delt muscle fibers was unreal. Never felt anything like it in all my training! I can already feel that this adjustment to my technique has fixed my one, nagging weakness in my training and I cannot thank you enough. Truly. I’m about to be unstoppable! Haha! Subscribed. -Jordan
@kidronreddy1671 i haven't watched this channel for years but i keep the notifications on and to see him at 6 million views shows me he really cares and does his research! My man
Been lifitng for over 20 years but always seem to garner some sort of new and super valuable info from every one of your videos. Great content brother. Your success is well deserved.
@@bekabeka71 higher frequency means to train them more often, for example, 3 days a week. Volume means the number of sets u perform for an exercise. 4 sets of lateral raises should be enough.
My favorite lateral raise is laying on a bench with crossed cables. The added stability makes it feel more comfortable for me. Admittedly I have this version from a Dave Bautista video, but it helped me as a beginner to intermediate lifter to really connect with my side delts.
Idk if you’ll see this dude but 2 years ago I was a chubby mess, hands-deep in a bucket of fried chicken - TH-cam’s algorithm decided to take pity on me and sandwiched between the mukbang videos and reaction slop was one of your videos on how walking can help lose weight. In that fried chicken shop I endeavoured to achieve a physique like yours and since then it’s been quite a blast: went from like 25% bodyfat to where I currently am at around 15-19%. Hasn’t been all sunshine and rainbows too because like many novice lifters I fell into the common pit traps and learned from them. From body dysmorphia to drinking way too much pre-workout at the start, I’ve come out the other side slightly wiser and stronger, all because of your advice dude Just wanted to say thank you for inspiring me to change my life. Your content was always clear and educational, and while I value other gym influencer videos with more whimsical elements, what really impressed me was that one series you did when doing variations with ECG nodes attached to your skin.
Thank you for having me Jeremy! Our study will be pre printed soon; keep an eye on my channel for an in depth breakdown of several studies we have in the works
I'm not a trainer or anything but I've been working out for 40 years and the last few years I've stopped doing any exercise that specifically targets the front delts. The main reason is that I've gone to more calisthenics as I've gotten older (55 in about 10 days) and pushups are a better front delt exercise than anything I've ever done. Focus on your side and rear delts, especially proper form, and your shoulders will be great. Just my opinion.
Honestly, getting seriously strong on the OHP and pulling movements is what made my shoulders grow. Lateral raises are just the icing of the cake, the real cake is getting damn good on repeating the same basic shit over and over again while being better at it.
I agree, the OHP should be the primary exercise for your shoulders. In my experience, the OHP put muscle mass on the entire shoulder girdle. Lateral raises are an accessory exercise..." Icing on the cake".
Doing cable lateral raises using a V-bar does the trick for me. It allows me to lift significantly more weight while maintaining a strict form. Grab the handle through the other handle in a way that the other handle rest on your forearm (i don't know how to word it properly) which will allow you to push the weight from forearm.
I've been doing only shoulder presses with dumbbells (including Arnold presses) but not doing nearly enough lateral raises. Thanks for this video, I will now priortize lateral raises! I have a suggestion for everyone too....For the past 2 years I've doing overhead tricep extensions with dumbbells, worked my way up to using 30lb dumbbells. Well this past weekend I tried "Skullcrushers" for the first time, using lighter weights 20 lbs, and my arms were sore for 3 days! Usually they're not very sore with regular tricep extensions, I guess I'm too used to them. For the skullcrushers you just lay on the floor with the dumbbells beside your head, and then extend your arms up and bring them down again. It's a tricep extension exercise but you're not using your shoulders to lift the weight.
Heeeey Jeremy! How have you been ? ☺☺ I saw another video of you I think 6 month ago where you mentioned the Cable Lateral Raise ! I did apply the exact sets you mentioned in the video. I kept going for around 2 month and Viola !!! My right shoulder finally got that 3D look and also I feel the cable is a very effective exercise to build shoulders !! It is in my gymroutine ever since😇 !! Thanks man stay safe an Merry Christmas !!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
@@UlasMT He's just spamming promotions for his little ebook, there's nothing special or great about it, you can't even find it on amazon because it's full of fluff and content you can find on google.
While I agree that cable lateral raises are awesome, I take issue with two things: 1) handle height: Yes if you put the cable a little higher, you are emphasizing the stretched portion of the exercise. However, the increase in concentration isnt huge, at a guess maybe 10-15%. What happens at the top is more interesting, nearly 100% of the tension is removed. With the cable set a little lower, you do still get around 30-50% of the resistance at the top. Sure, the side delt is weaker at the top, but not like it has no strength whatsoever. By setting the cable high enough that the second half of the movement becomes irrelevant, we are having an entirely different discussion. Does FROM even matter? This is a fascinating topic in its own right, but maybe another video altogether. 2) Behind the back raises: This certainly is an interesting exercise, but I dont think it replaces ordinary cable raises. There are many points to be made about the movement planes and muscle alignment I am sure, but instead I want to highlight a particular in the front cable raise benefit: you get to adjust the plane/ark of movement as you do the exercise by bending/turning. As we are all aware, the presence of a tripple head makes targeting the middle head particularly challenging. I find that by paying very close attention to which muscle is performing the most work, I can tune my posture during the front lateral cable raise to always keep most tension on the middle head. It takes practice, but after a while it is easy to tell. You dont have that level of control with behind lateral raises.
Nice! Ryan Humiston released a video on shoulder exercises this year. He recommened the following exercises but didn't have one that isolated the side delt. Thanks for completing the set. Front Deltoid (Ryan Humiston) * Cable Front Raise with Supinated Grip and Slightly Bent Elbow (86.1% activation) * Incline Seated Hammer Press with Supinated Grip (85.5% activation) Side Deltoid (Jeremy Ethier) * Behind-the-Back Cable Lateral Raise set at Hip Height Rear Deltoid (Ryan Humiston) * Lying Incline Dumbbell Curl (94.2% activation) Side + Rear Deltoids (Ryan Humiston) * Around the Worlds (Side 79.4% and Rear 80.6% activation) Front + Side + Rear Deltoids (Ryan Humiston) * Bus Drivers (Front 75.5%, Side 80.0%, and Rear 31.8% activation)
just subscribed. thank you Jeremy for the great content. i'm new on workout, my current goal is to be increasing my weight. could you please to put this content on specific playlist? thank you
Excellent breakdown on targeting side delts for a wider shoulder appearance! The cable technique for a better stretch is a game changer for lateral raises. A must-try for effective shoulder training!
Honestly bro much improved, your width has improved for sure over the years, I find personally hitting rear delts a lot make them pop as well, it seems like shoulders can take a lot of punishment, ive found high and low rep ranges combined on lateral rises help mine a lot. Always like your content!!!
Adjusting the cable higher for more resistance not only works much better, but the results definitely improve as well. I seen this from Mike Israetel a few months ago and I’ve never stopped doing them on my push days. Your content is very informative and helpful, thank you.
Swimming, surfing. Its amazing how close these training movements paddling and swim stroke is...Side venefit to training is you can keep catchin' the break and not get destroyed after 1 hour
I've found that rolling the dumbells( 25lb) from palms facing you to palms out while holding both dumbells doing Flys is very effective. Doesn't seem to effect the shoulder joint but I invite criticism to that approach because I don't want to injure my shoulders. So far seems to be ok on shoulders.
Kettlebells defintely hit the shoulders even better and they put much less stress on your wrists. The only thing that might be a bit less effective are the negatives, it feels like there is less tension on your lowest point of the movement than with dumbells
I have 10lb and 25lb plates with handles and I use them for all sorts of shoulder exercises. IDK what it is, but lifting the plates usually feels a bit better than lifting dumbbells. We’re probably splitting hairs tho, cuz exercise intensity, consistency, diet, and sleep are all so much more important than small variations in your workout.
Lean-in raises with kettle bells feels way better. I've also started using kettlebells for forearm training between sets. I can hit the different parts of the hand and forearm muscles waaaaaay easier than a dumbell or barbell. Biggest increase in grip strength for be, vs using dumbells
@roscoedash6673 Totally know what you mean. Not every exercise, but lateral raises and bicep curls changed dramatically for me when I started doing weight plates for em. Just felt more of a natural stretch at the bottom.
Higher rep/vol lat raises with a wrist attachment works great for me, takes the grip out of the equation and allows me to really just focus on the movement. Follow that up with heavy dumbbell raise partials.
I used to half a$$ some lateral raises bent over about 90 deg for my rear delts. This rear delt exercise on the cable has my rear delts burning more than ever. Thanks Jeremy!
You can add small increments with dumbbells by holding two together in one hand. For example: hold together in one hand, 10 pounds plus 1 pound to get 11 pounds. Or 10+2=12, or 15+3=18. etc. With a cable machine, you can place a small dumbbell on top of the weight stack.
Great information. I just can't bring myself to not do overhead press first when I training shoulders. You should do a video on addiction to doing big compound movements while resisting the isolation bodybuilding movements your physique really need.
Cables allow for wider motion range and more time under tension. However, if you don't have cables and are tired of DB lateral raises, there is a barbell variation of. Hold the bar wide grip with no plates as far out as you can, even to where the plates normally go. Put your thumbs on top so the other 4 are holding it. Raise the bar slightly over your head and hold for a second, then back down to your waist Yeah it is only a 45 lb barbell but it works great.
It is true, and even obvious, that any is better than none, BUT, even at home, there are significant options with resistance bands, which are a very versatile, inexpensive option for any home workout routine.
I knew about doing the cable raise at the front. But wasn't feeling the side delt like I should of, so I started with doing them behind me and loved the stretch I could get. This just reassured me.
Gotta control the speed and acceleration! Slow constant speed through the whole ROM is crazy hard. Partial reps and static holds at a variety of starting and stopping points can be a spicy challenge to throw in from time to time. For all standing exercises, vary the angle of the spine/ribcage as mind-muscle tests for body control and understanding how to engage specific muscles.
I've been doing the behind the back cable raise for a while now, that deep stretch right at the bottom of the lift makes all the difference. If you switch 3;1 cable vs dumbbell sessions, your dumbbell lateral raises will go up in weight faster than compared to just dumbbells alone.
Great workout, I am definitely gonna try these exercises! In my opinion they can lead to great results when combined with structured meal plan. Last week I took a plan from OnlyMeal. I am already noticing solid results. The best thing is that I don't have to go to the gym and I can eat food I like.
i think people should be concerned with details like these only if they have average/below average genetics. My shoulders are my second best group after back and all i do is 3 sets of heavy raises ( max I go is 20kg each side ) with 6 clean reps then cheat with momentum and try to slow on the negative for another 2-4 reps max then two sets of strict seated raises with 15kg for 8-10 slow reps with 1 rir excepting last set. So 5 sets for shoulder day and thats it, worked wonders and way better than doing 10+ sets of high rep range sets paired ith overhead pressing like i did in the past with no results. Never had to do any pressing ever but I do go for smith press here and there just for fun if i feel like it with fairly low weight 2-3 set max with 80-90kg slow ass reps for 6-8 reps max.
Jeremy, Although this is a shoulder video, I wanted to talk about a previous video of yours about chest Your "pro tip" about finding out what my sternum angle was, and adjusting my incline angle depending on it has done WONDERS to my chest workouts! I am able to feel more stretch and burn in the upper pecs, and have been better modifying my workouts to account for it Cheers dude, it was a total game changer tip! :)
@@willh7571 it was his "The ONLY 2 Exercises That Grew My Stubborn Chest" video from one month ago(or 4 videos ago lol) Around 2:00 mark, he talks about the sternum angle, how to find yours, and adjusting your incline
Thank you so much for sharing this! Do you happen to have any bodyweight alternatives for these exercises? It would be great to know how to adapt this for home workouts!
Cable lateral raises are not compatible with my shoulder injury. Had a really bad flareup when I tried them and had to scale back my training for 6 months. I've switched back to dumbbell lateral raises with a slight incline. It worked for me 20 years ago and works today. Just a warning to anyone else with shoulder problems - you might want to avoid this trend.
Great helpful tips thank you! One thing I noticed in regards to visual harmony is that biceps are often unproportionally larger than all other muscle groups. Let the biceps get a bit smaller, and then then everything else stands out more. And that V shape of shoulders to waist silhouette becomes obvious. The whole physique then appears harmoniously balanced. This is unsolicited opinion, just thought I'd share it as something for people to consider.
Superb video , very useful and easy to understand ❤ Could you recommend how many days per week to train the deltoid muscle ? Can it be every other day?
it is true, this cable behind my back is what grew my shoulders. 2nd exercise was face pulls. and for front delts i’m still struggling (landmine press kinda feels like it works)
very nice video, I like when you emphasized stretched muscle as starting position to move against resistance. That principle can be applied at any muscle group, and for any movement. Brilliant point. Then, using cables to stretch shoulders to the max is just genius. In the case you don't have an access to cable machines, you can achieve similar result by leaning on the side and letting your arm go behind your back. I recommend really light weights or even empty arm to really reach the full range and gain strength from the deep down. It feels good and really pump the muscle fully and bring about a proper stimulation for increasing of muscle mass. In any case, thank you for sharing. Good luck with everything.
Lateral Raises are my favorite for shoulders. I get the most results from those. He is right though about presses. I don’t feel like I’m getting as much benefit as I do with latt raises. Thought it was just me, lol ! But to each his own. We’re all different. 😊
Side delt doesn't benefit from stretched bias lateral raises for 2 main reasons : - The supraspinatus initiate shoulder abduction because it's fibers are perpendicular to the humerus while the side delts fibers are parrallel to the upper arm. It means that the side delt only has leverage to raise the arm once the humerus is already somewhat abducted. - The side delt is multipennate instead of fusiform like the rear and front delts, multipennate means that there is a mix of many tiny fibers. In practice, multipennate muscles are made by nature to compensate a tiny ROM of contraction with more strenght in that ROM, so the statement at 1:43 is wrong In fact Jeremy has a really good physique except for his lagging side deltoid (very obvious at 4:52) wich indicates that his exercice selection could be wrong
Bro the Trick where you explain "Hot to find your Scapular angle" is nice as fuck!! what a game Changer for me. Can you please produce a Video where you explain all these trick for every big exercises? i think this would help a lot of people to optimize their Training and prevent many injuries !!! Great Work this sh11t here !! whish you the best and your crew !!!!!#!!!!
What I do for more gradual progression is I just put a small 1kg dumbell on top of the cable machine plates. This was especially useful at the start of my training when adding 2.5kg plate felt like I'm adding something I can't even lift properly.
I usually count 30 percent for muscles that are indirectly targeted while doing compound movements . If I am doing pushing movements I take 40 percent of the volume out of the total to shoulder front delt .
The two best exercises for side delt (for me at least), where i can feel them the most and see massive gain are behind the neck press (sometimes i do them rocky press) and incline lateral raises (lying sideways) with dumbbell, going all the way until the arm are perpendicular to the floor. It hits the side delt like crazy, and if you want to hit the rear delt, just lower the dumbbell to your front a bit. Behind the neck press is bad? yeah whatever. Been years, nothing bad happen to my shoulder. Dont ego lift, period.
I got the best gains in shoulder size from behind the neck presses and HSPU's (wide stance) I think these movements effectively target all heads of the delts. full on boulder shoulders doing just these exercises.
Happily nerding out here on the variety and detail! Personally, this 63 y.o. woman doesn't want wider delts, but I do want to challenge activation of fibers every which way possible. Fun!
I think a bonus tip would be to focus on the lateral shoulder and feel it not by touching but with the mind muscle connection, that was a game changer when i learned about it, also use light weight
In your next study please take full hypertrophy measurements of the lateral delts unlike milos study as recent studies (maeo preacher vs incline curl study taking measurements 10-90% of bb) have been far better at detecting overall hypertrophy due to regional differences in hypertrophy eg ( zabaleta korta et al preacher vs incline curl study taking measurements only at distal regions
**IMPORTANT: any lateral raise is better than none. Do the one you’ll do most often. If that’s dumbbells at home, do it.
great point man. I don't go to the gym and i try to get the dumbell variations, but optimizing can be a trap leading you not to stay consistent. But i love these videos too Jeremy!
THIS. I have been doing lighter dumbbell lateral raises supersetted with seated dumbbell OHP 2x a week for 1 year. My side delts blew up from just these two exercises, even though its not the most "optimal" way of building them. Consistency is key
Exactly what i wanted to write. I have dumbbells at home, and no cable machine. So doing 5 sets 3 times a week is fairly doable for me.
and work the rep to failure
Best comment. A lot of people just starting to get into it are getting obsessed with the micro details and missing the important macro points.
Timestamps
00:04 - Focusing on side delts improves shoulder width effectively.
01:15 - Focus on side delts for wider shoulders instead of traditional shoulder presses.
02:30 - Cables enhance lateral raises by maximizing shoulder stretch.
03:39 - Both dumbbell and cable side raises effectively target side delts.
04:49 - Master lateral raises with variations for shoulder growth.
06:04 - Targeting the rear side deltoid enhances shoulder width and aesthetics.
07:11 - Focus on form and gradual progression in lateral raises.
08:22 - Use smaller weight adjustments for better shoulder exercise progress.
Goat❤
that's not 2 exercises hahahah
In one of your previous videos you have shown complete different exercise for rear delts
0:30 the animations are incredible- I’ve never seen muscle added like mecha armor to demonstrate the huge difference between having those muscles developed vs none at all. Extremes help isolate a variable and give a clear picture of the goal you are after, without muddying the waters. Bravo! You communicate your lessons well. Thank you for the knowledge
I really like the visual of the muscle strand stretched and burning. Who edited this is really damn good
No one in the game is showing, proving, and explaining at the level you're doing Jeremy.Videos of gold.
Holy shit. I just realized how many subs Jeremy has and how consistently he's getting a crazy amount a views. A natty finally getting what they deserve. Dude's been in the YT fitness game for a while putting in work consistently, nothing but respect. I started watching this guy back around 2017 when I was first getting into fitness
Why does being natty matter, and why would he deserve something bc he's natty? That's a weird thought process my guy
True! Screw those Anabolic boys. I don't need advice from drug addicts but from natural lifters!
@@N8_Doggcuz steroid users can literally do nothing and get gains
same bro
@@N8_Dogg Maybe because the vast majority of people are natty, and would rather take their advice from someone who is also natty, in this swirling storm of fake natties, and body builders who most of the time give terrible advice.
My brother,
Thank you so much for this. I’ve been lifting for 5 years consistently, and I’m super focused on tension and learning techniques that maximally recruit targeted muscle fibers. I’m very fortunate to have excellent hypertrophic response to my training stimulus.
That said, my side delts have ALWAYS lagged behind, and I couldn’t figure it out. I even train them up to five times a week, depending on how my shoulders feel, and I felt I tried everything. It’s become a slight sore spot for me because all my other muscle groups have grown beautifully, and not having those tanky, imposing shoulders from the side makes the overall look of my physique not pop like I feel it should. I’d resigned myself to the belief that cruel fate cursed me with bad shoulder genetics.
Trying your way of running the cable parallel from behind at the gym today was truly a revelation. I never would’ve considered that angle organically, and the level of stretch and DEEP recruitment of my side delt muscle fibers was unreal. Never felt anything like it in all my training!
I can already feel that this adjustment to my technique has fixed my one, nagging weakness in my training and I cannot thank you enough. Truly. I’m about to be unstoppable! Haha!
Subscribed.
-Jordan
Man you been going hard these past 7 years this channel has grown crazy! Congrats on all of your success
I agree with you,Jeremy has grown in leaps and bounds.His channel is very informative been watching it for sometime now.🎉
He's freaking goated!
@kidronreddy1671 i haven't watched this channel for years but i keep the notifications on and to see him at 6 million views shows me he really cares and does his research! My man
He put on a lot of muscle too.
He's scrawny
Jeremy is my number one trainer, and support
What about Jeff Nippard?
Been lifitng for over 20 years but always seem to garner some sort of new and super valuable info from every one of your videos. Great content brother. Your success is well deserved.
Same here. Gotta keep training 💪🏻
Doing lateral raises with higher frequency + Volume is what did the trick for me.
What weight do you use
Higher frequency and volume meaning more reps? Or less reps with heavy weights
@@combatcritique choose the weight that you can do 15-20 reps to hit failure is okay
@@bekabeka71 higher frequency means to train them more often, for example, 3 days a week.
Volume means the number of sets u perform for an exercise. 4 sets of lateral raises should be enough.
@ I thought training more is bad
My favorite lateral raise is laying on a bench with crossed cables. The added stability makes it feel more comfortable for me.
Admittedly I have this version from a Dave Bautista video, but it helped me as a beginner to intermediate lifter to really connect with my side delts.
Agreed. I prefer an incline bench over flat though
Batista is fye
8:22 you can also grab a small dumbbell (1-3 kg) and put it across the weight stack to slowly progress
Idk if you’ll see this dude but 2 years ago I was a chubby mess, hands-deep in a bucket of fried chicken - TH-cam’s algorithm decided to take pity on me and sandwiched between the mukbang videos and reaction slop was one of your videos on how walking can help lose weight. In that fried chicken shop I endeavoured to achieve a physique like yours and since then it’s been quite a blast: went from like 25% bodyfat to where I currently am at around 15-19%.
Hasn’t been all sunshine and rainbows too because like many novice lifters I fell into the common pit traps and learned from them. From body dysmorphia to drinking way too much pre-workout at the start, I’ve come out the other side slightly wiser and stronger, all because of your advice dude
Just wanted to say thank you for inspiring me to change my life. Your content was always clear and educational, and while I value other gym influencer videos with more whimsical elements, what really impressed me was that one series you did when doing variations with ECG nodes attached to your skin.
The cable pulls helped me get past an injury to my shoulder. Thanks!
This is a really good explainer for shoulder anatomy. Nice job, you’re a great science communicator.
That behind the body lateral raise is fire! I just tried a band version it lit up my shoulders like never before.
Thank you for having me Jeremy! Our study will be pre printed soon; keep an eye on my channel for an in depth breakdown of several studies we have in the works
Pre printed? Doesn't that just mean it hasn't been printed? My toilet paper is pre printed, too
@@JustMe-999aDude, 😂😂😂😂😂😂😂
@jaxconnor623 Well, what does "will be pre printed soon mean?" Lol
It's not printed yet.... but it will be unprinted later, too...?
didn't you self debunk this stretch bs?
😂😂😂@@JustMe-999a
I've been using that hack for years. i.e. adding a small plate to increase the weight on the cable machine. I love it. It makes a huge difference.
I'm not a trainer or anything but I've been working out for 40 years and the last few years I've stopped doing any exercise that specifically targets the front delts. The main reason is that I've gone to more calisthenics as I've gotten older (55 in about 10 days) and pushups are a better front delt exercise than anything I've ever done. Focus on your side and rear delts, especially proper form, and your shoulders will be great. Just my opinion.
Honestly, getting seriously strong on the OHP and pulling movements is what made my shoulders grow. Lateral raises are just the icing of the cake, the real cake is getting damn good on repeating the same basic shit over and over again while being better at it.
please just shut up
I agree, the OHP should be the primary exercise for your shoulders. In my experience, the OHP put muscle mass on the entire shoulder girdle.
Lateral raises are an accessory exercise..." Icing on the cake".
Doing cable lateral raises using a V-bar does the trick for me. It allows me to lift significantly more weight while maintaining a strict form. Grab the handle through the other handle in a way that the other handle rest on your forearm (i don't know how to word it properly) which will allow you to push the weight from forearm.
will try that
@@andreasv9472 very interesting i will try :D
Can you please explain the set up using the v bar?
@@tomatojuice12 put your arm through one grip of the v bar, grab the other one with the hand of the arm that went through. Then do the lift.
Great thanks for the tip. I think I get what you mean and will try it, if my arm fits through.
I've been doing only shoulder presses with dumbbells (including Arnold presses) but not doing nearly enough lateral raises. Thanks for this video, I will now priortize lateral raises! I have a suggestion for everyone too....For the past 2 years I've doing overhead tricep extensions with dumbbells, worked my way up to using 30lb dumbbells. Well this past weekend I tried "Skullcrushers" for the first time, using lighter weights 20 lbs, and my arms were sore for 3 days! Usually they're not very sore with regular tricep extensions, I guess I'm too used to them. For the skullcrushers you just lay on the floor with the dumbbells beside your head, and then extend your arms up and bring them down again. It's a tricep extension exercise but you're not using your shoulders to lift the weight.
Heeeey Jeremy! How have you been ? ☺☺ I saw another video of you I think 6 month ago where you mentioned the Cable Lateral Raise ! I did apply the exact sets you mentioned in the video. I kept going for around 2 month and Viola !!! My right shoulder finally got that 3D look and also I feel the cable is a very effective exercise to build shoulders !!
It is in my gymroutine ever since😇 !!
Thanks man stay safe an Merry Christmas !!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Whenever making a bold statement like this, support it with an example or an extract from the book. :)
Give me lunk to download it
@@ऐश्वर्य24I think this is some kind of scam. Do not pay for that before doing more research.
@@UlasMT He's just spamming promotions for his little ebook, there's nothing special or great about it, you can't even find it on amazon because it's full of fluff and content you can find on google.
Is this a real comment or a bot advertising?
I love growing my shoulders.. one of the most pleasing thing is wide side delts
*Been following this guy's videos since the start of my fitness journey. his animations are next level!"*
I love how you focus on flexibility too, I dont want muscle gain and loose dexterity/mobility.
You've always been one of the best exercise youtubers, and now you are the best one, by far. Wishing you 7 million subscribers for Christmas!
While I agree that cable lateral raises are awesome, I take issue with two things:
1) handle height: Yes if you put the cable a little higher, you are emphasizing the stretched portion of the exercise. However, the increase in concentration isnt huge, at a guess maybe 10-15%. What happens at the top is more interesting, nearly 100% of the tension is removed. With the cable set a little lower, you do still get around 30-50% of the resistance at the top. Sure, the side delt is weaker at the top, but not like it has no strength whatsoever. By setting the cable high enough that the second half of the movement becomes irrelevant, we are having an entirely different discussion. Does FROM even matter? This is a fascinating topic in its own right, but maybe another video altogether.
2) Behind the back raises: This certainly is an interesting exercise, but I dont think it replaces ordinary cable raises. There are many points to be made about the movement planes and muscle alignment I am sure, but instead I want to highlight a particular in the front cable raise benefit: you get to adjust the plane/ark of movement as you do the exercise by bending/turning. As we are all aware, the presence of a tripple head makes targeting the middle head particularly challenging. I find that by paying very close attention to which muscle is performing the most work, I can tune my posture during the front lateral cable raise to always keep most tension on the middle head. It takes practice, but after a while it is easy to tell. You dont have that level of control with behind lateral raises.
Nice! Ryan Humiston released a video on shoulder exercises this year. He recommened the following exercises but didn't have one that isolated the side delt. Thanks for completing the set.
Front Deltoid (Ryan Humiston)
* Cable Front Raise with Supinated Grip and Slightly Bent Elbow (86.1% activation)
* Incline Seated Hammer Press with Supinated Grip (85.5% activation)
Side Deltoid (Jeremy Ethier)
* Behind-the-Back Cable Lateral Raise set at Hip Height
Rear Deltoid (Ryan Humiston)
* Lying Incline Dumbbell Curl (94.2% activation)
Side + Rear Deltoids (Ryan Humiston)
* Around the Worlds (Side 79.4% and Rear 80.6% activation)
Front + Side + Rear Deltoids (Ryan Humiston)
* Bus Drivers (Front 75.5%, Side 80.0%, and Rear 31.8% activation)
just subscribed. thank you Jeremy for the great content. i'm new on workout, my current goal is to be increasing my weight. could you please to put this content on specific playlist? thank you
Excellent breakdown on targeting side delts for a wider shoulder appearance! The cable technique for a better stretch is a game changer for lateral raises. A must-try for effective shoulder training!
Chat nobody cares if you’re first
First to reply to you! 😶🌫️
Last
Harder than first time
I am sure you were not the first then :)
Chat proves you wrong :))
Honestly bro much improved, your width has improved for sure over the years, I find personally hitting rear delts a lot make them pop as well, it seems like shoulders can take a lot of punishment, ive found high and low rep ranges combined on lateral rises help mine a lot. Always like your content!!!
Adjusting the cable higher for more resistance not only works much better, but the results definitely improve as well. I seen this from Mike Israetel a few months ago and I’ve never stopped doing them on my push days. Your content is very informative and helpful, thank you.
*I saw this
We need regular collabs between you and Jeff!
Been watching Jeremy for 4 years now, and the video quality is always consistent. Thank you man
Swimming, surfing. Its amazing how close these training movements paddling and swim stroke is...Side venefit to training is you can keep catchin' the break and not get destroyed after 1 hour
I've found that rolling the dumbells( 25lb) from palms facing you to palms out while holding both dumbells doing Flys is very effective. Doesn't seem to effect the shoulder joint but I invite criticism to that approach because I don't want to injure my shoulders. So far seems to be ok on shoulders.
I recently tried lateral raises with kettlebells instead of dumbells and the movement felt much better and natural
It's essentially the same, but if it feels better then go for it.
Kettlebells defintely hit the shoulders even better and they put much less stress on your wrists. The only thing that might be a bit less effective are the negatives, it feels like there is less tension on your lowest point of the movement than with dumbells
I have 10lb and 25lb plates with handles and I use them for all sorts of shoulder exercises. IDK what it is, but lifting the plates usually feels a bit better than lifting dumbbells. We’re probably splitting hairs tho, cuz exercise intensity, consistency, diet, and sleep are all so much more important than small variations in your workout.
Lean-in raises with kettle bells feels way better. I've also started using kettlebells for forearm training between sets. I can hit the different parts of the hand and forearm muscles waaaaaay easier than a dumbell or barbell. Biggest increase in grip strength for be, vs using dumbells
@roscoedash6673 Totally know what you mean. Not every exercise, but lateral raises and bicep curls changed dramatically for me when I started doing weight plates for em.
Just felt more of a natural stretch at the bottom.
I love these videos! could you make these videos for other muscle groups as well?
Higher rep/vol lat raises with a wrist attachment works great for me, takes the grip out of the equation and allows me to really just focus on the movement. Follow that up with heavy dumbbell raise partials.
I used to half a$$ some lateral raises bent over about 90 deg for my rear delts. This rear delt exercise on the cable has my rear delts burning more than ever. Thanks Jeremy!
Can you prepare a video about a perfect training for women? I love the way you use science to back up your videos!
You can add small increments with dumbbells by holding two together in one hand. For example: hold together in one hand, 10 pounds plus 1 pound to get 11 pounds. Or 10+2=12, or 15+3=18. etc. With a cable machine, you can place a small dumbbell on top of the weight stack.
Nice, nice. Going to try this. I noticed the same limitation in the dumbell lateral raise.
Great information. I just can't bring myself to not do overhead press first when I training shoulders. You should do a video on addiction to doing big compound movements while resisting the isolation bodybuilding movements your physique really need.
Great video and excellent advice. I will try these. Happy you came in my feed. Definitely a follower now.
Cables allow for wider motion range and more time under tension.
However, if you don't have cables and are tired of DB lateral raises, there is a barbell variation of. Hold the bar wide grip with no plates as far out as you can, even to where the plates normally go. Put your thumbs on top so the other 4 are holding it. Raise the bar slightly over your head and hold for a second, then back down to your waist Yeah it is only a 45 lb barbell but it works great.
I love your content Jeremy!
Side delts look great bro!
It is true, and even obvious, that any is better than none, BUT, even at home, there are significant options with resistance bands, which are a very versatile, inexpensive option for any home workout routine.
I knew about doing the cable raise at the front. But wasn't feeling the side delt like I should of, so I started with doing them behind me and loved the stretch I could get. This just reassured me.
Gotta control the speed and acceleration! Slow constant speed through the whole ROM is crazy hard. Partial reps and static holds at a variety of starting and stopping points can be a spicy challenge to throw in from time to time.
For all standing exercises, vary the angle of the spine/ribcage as mind-muscle tests for body control and understanding how to engage specific muscles.
Lateral raises while slightly leaning forward helps hit the side better also
I've been doing the behind the back cable raise for a while now, that deep stretch right at the bottom of the lift makes all the difference. If you switch 3;1 cable vs dumbbell sessions, your dumbbell lateral raises will go up in weight faster than compared to just dumbbells alone.
I believe you. But looks like an awkward and unnatural position to put your shoulders in. I’m not going to risk any shoulder injury.
Good data & practical examples 👊
Great workout, I am definitely gonna try these exercises! In my opinion they can lead to great results when combined with structured meal plan. Last week I took a plan from OnlyMeal. I am already noticing solid results. The best thing is that I don't have to go to the gym and I can eat food I like.
That is true. You need to combine hard work and eating healthy if you want massive gains.
This is obviously fake
Could you please do a similar video for back and legs?
Guys do the bilateral cable raises with wrist cuffs attached to the cable. Helps alot rather than holding those D handles
This video was what i needed. Thanks!
i think people should be concerned with details like these only if they have average/below average genetics. My shoulders are my second best group after back and all i do is 3 sets of heavy raises ( max I go is 20kg each side ) with 6 clean reps then cheat with momentum and try to slow on the negative for another 2-4 reps max then two sets of strict seated raises with 15kg for 8-10 slow reps with 1 rir excepting last set. So 5 sets for shoulder day and thats it, worked wonders and way better than doing 10+ sets of high rep range sets paired ith overhead pressing like i did in the past with no results. Never had to do any pressing ever but I do go for smith press here and there just for fun if i feel like it with fairly low weight 2-3 set max with 80-90kg slow ass reps for 6-8 reps max.
Jeremy,
Although this is a shoulder video, I wanted to talk about a previous video of yours about chest
Your "pro tip" about finding out what my sternum angle was, and adjusting my incline angle depending on it has done WONDERS to my chest workouts!
I am able to feel more stretch and burn in the upper pecs, and have been better modifying my workouts to account for it
Cheers dude, it was a total game changer tip! :)
Great comment, do you have a link to the video you referenced?
@@willh7571 it was his "The ONLY 2 Exercises That Grew My Stubborn Chest" video from one month ago(or 4 videos ago lol)
Around 2:00 mark, he talks about the sternum angle, how to find yours, and adjusting your incline
I actually forgot about this, thank you for the reminder, I need to incorporate this into workouts
@@daemoneko Thanks!
Love you, love this channel.
Rear delts are hit with row variations. Front delts are hit with presses. So you really only need to isolate the sides :)
Thank you so much for sharing this! Do you happen to have any bodyweight alternatives for these exercises? It would be great to know how to adapt this for home workouts!
Quality content. Keep it up.
Cable lateral raises are not compatible with my shoulder injury. Had a really bad flareup when I tried them and had to scale back my training for 6 months. I've switched back to dumbbell lateral raises with a slight incline. It worked for me 20 years ago and works today. Just a warning to anyone else with shoulder problems - you might want to avoid this trend.
Brilliant!!!!
That's insane i really love how informative your videos are and scientifically explained 👌👌👌
Great helpful tips thank you! One thing I noticed in regards to visual harmony is that biceps are often unproportionally larger than all other muscle groups. Let the biceps get a bit smaller, and then then everything else stands out more. And that V shape of shoulders to waist silhouette becomes obvious. The whole physique then appears harmoniously balanced. This is unsolicited opinion, just thought I'd share it as something for people to consider.
Cable Laterals behind the back may impinged your rotator cuff. Much more safe and as effective is front of the body.
Superb video , very useful and easy to understand ❤
Could you recommend how many days per week to train the deltoid muscle ?
Can it be every other day?
Man these videos are super helpful. 🎉
What about lean in with behind the back stretch as opposed to stopping at your waist?
it is true, this cable behind my back is what grew my shoulders. 2nd exercise was face pulls. and for front delts i’m still struggling (landmine press kinda feels like it works)
This truly is science based! Thankyou
How would you rank wall-assisted handstand pushups for side delts?
very nice video, I like when you emphasized stretched muscle as starting position to move against resistance. That principle can be applied at any muscle group, and for any movement. Brilliant point. Then, using cables to stretch shoulders to the max is just genius. In the case you don't have an access to cable machines, you can achieve similar result by leaning on the side and letting your arm go behind your back. I recommend really light weights or even empty arm to really reach the full range and gain strength from the deep down. It feels good and really pump the muscle fully and bring about a proper stimulation for increasing of muscle mass. In any case, thank you for sharing. Good luck with everything.
Great video
Kevin made me smile 🙂
i do front cable lat raises but from the front while slightly bent forwards. Ive got very good results from this.
Lateral Raises are my favorite for shoulders. I get the most results from those. He is right though about presses. I don’t feel like I’m getting as much benefit as I do with latt raises. Thought it was just me, lol ! But to each his own. We’re all different. 😊
YES I’m locking IN
Just what I needed
Very interesting and well done. If Cables are a hassle keep using dumbbells!
Jeremy has an awesome natural body. No steroids.
Side delt doesn't benefit from stretched bias lateral raises for 2 main reasons :
- The supraspinatus initiate shoulder abduction because it's fibers are perpendicular to the humerus while the side delts fibers are parrallel to the upper arm. It means that the side delt only has leverage to raise the arm once the humerus is already somewhat abducted.
- The side delt is multipennate instead of fusiform like the rear and front delts, multipennate means that there is a mix of many tiny fibers. In practice, multipennate muscles are made by nature to compensate a tiny ROM of contraction with more strenght in that ROM, so the statement at 1:43 is wrong
In fact Jeremy has a really good physique except for his lagging side deltoid (very obvious at 4:52) wich indicates that his exercice selection could be wrong
What exercises do you recommend to grow side delts?
@@alese7345 Shoulder flexion in internal rotation (anterior half) + Shoulder horizontal abduction in external rotation (Posterior half)
Ha that's cool that you're doing that study at UBC with Cam! (I'm a prof there) Good luck--I'll be keen to see how it turns out
great video! thank you :)
Bro the Trick where you explain "Hot to find your Scapular angle" is nice as fuck!! what a game Changer for me. Can you please produce a Video where you explain all these trick for every big exercises? i think this would help a lot of people to optimize their Training and prevent many injuries !!! Great Work this sh11t here !! whish you the best and your crew !!!!!#!!!!
What I do for more gradual progression is I just put a small 1kg dumbell on top of the cable machine plates. This was especially useful at the start of my training when adding 2.5kg plate felt like I'm adding something I can't even lift properly.
good content. youre my fav fitness tuber rn. i like the science
I usually count 30 percent for muscles that are indirectly targeted while doing compound movements . If I am doing pushing movements I take 40 percent of the volume out of the total to shoulder front delt .
The two best exercises for side delt (for me at least), where i can feel them the most and see massive gain are behind the neck press (sometimes i do them rocky press) and incline lateral raises (lying sideways) with dumbbell, going all the way until the arm are perpendicular to the floor. It hits the side delt like crazy, and if you want to hit the rear delt, just lower the dumbbell to your front a bit. Behind the neck press is bad? yeah whatever. Been years, nothing bad happen to my shoulder. Dont ego lift, period.
I was wondering WTF you were doing to have them shoulders bulk up in the last yr. Thx for the info and how to
I got the best gains in shoulder size from behind the neck presses and HSPU's (wide stance) I think these movements effectively target all heads of the delts. full on boulder shoulders doing just these exercises.
Happily nerding out here on the variety and detail! Personally, this 63 y.o. woman doesn't want wider delts, but I do want to challenge activation of fibers every which way possible. Fun!
Congrats! Age is just a number and your body is a temple ❤
Activation of fibers equals hypertrophy hence wider shoulders. Try to make sense
@michelrood2966 activation is necessary but certainly not sufficient for hypertrophy.
I think a bonus tip would be to focus on the lateral shoulder and feel it not by touching but with the mind muscle connection, that was a game changer when i learned about it, also use light weight
In your next study please take full hypertrophy measurements of the lateral delts unlike milos study as recent studies (maeo preacher vs incline curl study taking measurements 10-90% of bb) have been far better at detecting overall hypertrophy due to regional differences in hypertrophy eg ( zabaleta korta et al preacher vs incline curl study taking measurements only at distal regions
I’ve been trying to grow these ty