Stop wasting time on overrated and ineffective exercises. Learn about four exercises you should avoid and what you should do instead to maximize your gains!
@@drblitzkreig That may be true but it's so inefficient and potentially counter productive because of the front delt taxing that there is no point. Grabbing a cable or a band is always better. Or do the dumbbell version with your elbow on your knee, you know, proper gravity and resistance
@@walter7454the momentum created back and forth is good for warming up both rotator cuffs, it’s true that the absence of gravity makes it no more than a warmup But it is a warmup
@@timothykao7997 same. I use them to focus on the pump. Nice and slow controlled reps and it'll feel like the bicep is gonna pop. Or do it as you said, as a burnout after you've done your other arm work.
Jeff never said to do Waiter Curls and not EZ bar curls, in fact- his first biceps exercise of choice is EZ curls. Waiter curls are complimentary for 'pump'.
I bought the traps and neck program and Jeff included rack pulls there (which I believe have been awesome for my traps), it's weird to see that exercise in this list
Rack pulls below the knee are a lot better than above the knee and rack pulls either way are overrated, you're better off doing deadlifts@@sergiomendoza4827
No need to summon him if you follow him you know his time with them are past and while not overated he hyped them way to much and there are plenty alterntives. He has not done them for ages.
@sergiomendoza4827 The issue with Jeff's body part specific guides is that they are dated. I think he's updated his belief system in regard to movements and hypertrophy. For example, I know for a fact that program also incorporates bar holds/plate pinches. While these are good for strength, they're submaximal due to the lack of stretch or a cocentric/eccentric phase. You can get the same time under tension, build strength in a wider plane of movement, and cause the summation of metabolites that signal muscle growth (the burn) way easier and more enjoyably by doing Smith Machine Shrugs, cable reverse curls, forearm curls, etc.
@@yudistiraliem135very true. One of the reasons I stopped lifting as much as a short guy because I was staring to look ridiculous from that short and stocky combination lol
i agree with everything except the rack pulls. coming from a physiotherapy perspective. rack pulls can be a great alternative to regress the deadlift if you want to try keep the movement in the program until your back injury heals. i struggle with generic sciatica and hurt my back while deadlifting. i switched it to a rack pull for two weeks to rehab the back and now im back deadlifting stronger than ever.
@@benw2119 no there not from a rehab perspective. if i was progress a paitent with low back pain to a full deadlift i would start them at a rack pull above the knee or slightly below the knee cap if there pain levels allow and week to week lower the height and then the paitent can transition to a full deadlift. they may be different lifts but there very similar. again im looking at this from a rehab perspective not a body building one. there both great excercises that have there place
@@benw2119 i would encourage you to read into some of the statements i’ve made in your own time and see if you agree or disagree with me. i’ve enjoyed this discussion
@@Landrew-47lmao I rarely notice a man's clothes, gotta be particularly dapper or notably awful and this certainly grabbed my attention. Everything he's wearing is whack
@@stuka101 it depends on your goal. You can load up for rack pulls much heavier than a bent over row or lat pull down. And it's much safer. Especially if you're doing it as a finisher to your workout on pull day. Same with something like dead hangs.
@angelortiz6373 well obviously because the ROM is so small. I guess if you're concerned about grip strength your main focus must be power lifting. Ylu get enough of it through other exercises in body building.
@stuka101 exactly my point. 👍 similar to how doing negatives and controlling the eccentric can help you build strength even if you can't lift it in the concentric phase of the exercise.
I feel they fo what they're supposed to do! You shouldn't so only these but you could use it as complimentary isolation if you only have dumbells at home
To be fair…Jeff uses that exercise as an example to show the wrists being neutralized from the lift. He suggests to use that grip for all sorts of curls. 2nd, that lift was made popular by a bodybuilder(forget who), who had lots of success with it. So yeah, I’ll still do them.
Agree with waiter curls and external rotation exercises but rack pulls are not useless because u can overload ur upper back muscles with it. And front raises are good time under tension exercise for front delts.
when you understand physics you understand that gravity isn't the only force out there. Standing external rotation targets your rotator cuff. You are horribly wrong
@@artemis1127 less a matter of not targeting the rotators, more a case of it being highly inefficient an easily replaced by something far more optimal. If standing DB is all you have to work with, then making do is better than doing nothing - that will very rarely be the case for anyone that has access to a standard gym or basic equipment
The “waiter curls” instead grab the DB as a wheel and curl it from in front of hip to behind the neck, to the triceps stretched position. I do these as a mobility style warm up for my upper body it helps keep my elbows and shoulders from becoming a a rice krispy treat. You can also do this lying down to get a really solid pump in the chest and lats / serratus muscle (or however its spelled, who needs big brain when you have big muscles and big heart (LVH is a serious condition don’t take that lightly brothers)
Yet those have a higher injury risk, and also a higher fatigue to stimulus ratio. @@Fishlord136 Further you can overload way more. Like the strongest lifter can go above 1000lbs for above the knee pulls. You could also use progressive range of motion where you increase the Rom as a way of progressive overload.
@@QuickCuriosity150when you understand physics you understand that gravity isn't the only force out there. You are horribly wrong. It isn't a mistake. Please go learn what inertia is😂
I like waiter curls to failure as my last set for biceps exercises. I do them over an upright bench, which doesn't leave the best range of motion. But at the end of a pull day, nothing lights up my biceps more than waiter curls and it ensures that my biceps are the muscle that's failing.
I Iike to do number 3 with a band instead of dumbbells for my shoulder issues. I feel like the resistance band makes me focus on my form and using the right muscles more than a cable or a dumbbell. But you can easily do it with a dumbbell just by lying down.
I actually like to do 2 sets of moderately heavy front raises before I bench press. I used to have really sore shoulders after benching heavy but warming them up has helped a lot.
Front raise - depends on your program and physique. You may abdolutely need more anterior delt work Waiter curls - trash Dumbbell rotations - trash Above knee rack pulls - useful for powerlifters having problems at lockout and for developing deadlift grip strength (if use without straps or with fat grips)
Trouble at Lockout is always a positioning problem. It doesn’t help you extra with your full deadlift. It is useful for isolated holds though. But then if all you want to practice is your grip, you might as well do them from shrug height.
when you understand physics you understand that gravity isn't the only force out there. You are horribly wrong. Dumbbell external rotation while standing isn't trash. Your understanding of physics is
Theyre also great if you throw a ball or other throwing motion in a sport you compete in. Pitchers esp, qb, all baseball players. Flexibility and stability with range of motion is important if you dont enjoy sitting out for injury recovery
I don't buy the "if you feel it too much in the forearms, loosen the grip". Idk how this makes any sense bio-mechanically. It's like the people who say to take a looser grip on lat pull downs: just because you weaken your connection to the lift at one point doesn't mean it becomes stronger at the other connection points
It's more about how you end up overcompensating with your forearms instead. By "loosening" your grip, you're not forcing the weight up with your forearrms. It's not strict advice of course but it could a good cue for some
The advice works because when you’re curling, you might try and cut short the range of the bicep by curling with your hands sometimes thinking they’ve hit high enough; hence the forearms taking over. That’s why you let the forearms go so you can feel the actual range of the bicep. It may seem silly but it definitely happens especially in a really hard set where you’re grinding as much as you can from every rep
@@damram6952 the loosening grip que might have some logic behind it when doing curls because in a curl you can flex your forearm to lift the weight but in most cases and especially pull down exercises loosening your grip or using a thumb less grip is straight up dumb because in fact your forearms cannot do shoulder extension and the only thing you will achieve with such a grip is loosing tightness
I never thought about how unnecessary are the front raises! You sabed me a lot of time! Every time I watch this short videos he upgrades my game in just a few seconds!
yeah everybody says "the front delts already get enough volume!" but the same could be said for the tricep, biceps and forearms. Yet we overload them, because we want them massive. If you want massive front delts doing isolation could be a solid part of your plan
@@Coconuthut1 You are right that the back is more active in the mid-shortened of a deadlift but I don’t necessarily think of exercises as better than each other anymore bc of slightly different stimulus and variety for avoiding long term overuse. Heck you could do a stiff leg rack pull I never thought of that
Even though the waiter curl is far from the optimal bicep exercise, they can be great if you have wrist issues. I have chronic wrist problems that limit my ability to grip and curl and the waiters curl is one of the few exercises I can do.
The money in something like a front raise is not the front delt work. Its the rotator cuff stability as a secondary benefit that makes the exercise good. Only thing that matters is context A lot of people will take this as “dont do front raises” When front raises are not all that bad
Because you already train a lot of front delts anyway, by for example bench press, incline dumbell press, shoulder press, dips, ... any pressing exercise in general
Because its not necessarily going to help, for example: I currently doing 8 sets of chest presses per week, 3 of which is incline plus 3 sets of BTN presses. Is adding another front delt isolation will improve my pressing ability? Highly doubt
As an Army vet, the amount of time I spent writhing on my back in the rain, snow and heat in pure agony cranking out sets of this useless exercise pains me. To this day, I don't train abs anymore ( I really need to start though, lol).
Those front raises are to help create that separation from shoulder and chest. I do them with the power grip to really emphasis deepening that front cut.
Front raises are the most overhated exercise. Theyre awesome and if you have an overhand grip already hit the side delt too. They are not as good for overall shoulder development as shoulder press/high incline press and not as important as side raises but still very good. The posterior delts get a huge stimulus by doing any back exercise and still people say its fine to do reverse peck deck or facepulls for them.
@DanielDangana lmao front delts for the win. All I see is dudes with underdeveloped front belts saying how unnecessary it is. The front delta activates from resistance. Push ups, bench doesn't work that. The chest is doing the majority of the work. It's just trendy.
Jeff you are awesome and I have been watching your videos forever. I just want to show some appreciation. We all benefit from your videos so keep it up.
Rack pulls above the knee can make sense for pros though, dont oversimplify pls. It can help if the top range is weak for an individual, you can overload way more than with shrugs for the traps, and you also dont fatigue your legs as much. Further it can be nice for grip strength.
fatigue your legs in shrugs? lmao wut. grip strength? ye nah you get that from almost every exercise with arms involved. rack pulls are pointless, you dont need heavy weights for traps to build with all its androgen receptors...bodybuilding isnt about lifting heavy.
Rack Pulls have the highest activation for the Traps in EMG studies. Edit: EMG's are not always the best determining factor for hypertrophy, however, rack pulls have also historically made my traps significantly more sore than any other exercise. Stimulus to Fatigue ratio isn't the best, but if you want to target the traps they are a great option imo. I say take the Pepsi challenge & find out for yourself 🤷🏼
Phil Heat says we should do front raises. He says it is like "why do you train biceps if you already trainer them with back? Exacrly, that is why you do front raises even if you already trained your shoulders with shoulder press" . Plus, a physical therapist told me to do them to treat shoulder pain (which was in reality bicep tendonitis) and yes, it helped. So yes people, do front raises.
One thing that you seem to miss is that the dumbbells do add inertia so if you move at the same speed it will take more force to do that than without dumbbells. Nice video though
@@himeshsinghshishodiya what I meant was if you move it at the same speed as without the dumbbells you’re providing more force to accelerate them to that speed I know how inertia works
I used to follow the 'no front delt work needed' thing, but honestly once I sprinkled in more front delt work they're getting bigger. So that's all the evidence I need.
I don’t think anyone is arguing that isolating the front delts won’t make them bigger, just that if you’re really hammering your bench and whatnot you won’t need them.
Rack pulls are pretty nice for ppl recovering from a bad back injury 🤷🏼♂️ before I started doing deadlifts again I made rackpulls instead and they really helped a lot
I’m not a fan of a loose grip. I was loose gripping a lot of exercises and I would always get the tennis elbow and golf elbow pains so I started getting deeper and tighter grips and the pains went away.
@@jokerpilled2535 15+ years, probably nearing 20 years by now. He's been working out since he has a teenager, and he is in his early 30s if I'm not mistaken. At this point he's probably already at his genetic ceiling, so the only way to make noticeable gains is by bulking up, which is obviously mostly fat.
@@austinh.2618 He's 4 inches shorter than average. No doubt it helps that he's short, but I think you're overestimating how much of a difference it makes compared to someone a few inches taller.
Facts bro. Totally agree. Those exercises are practically pointless and can lead to injury. There’s many basic movements that are 99% more effective and less strain on the joints.
My front delts are underdeveloped so I DO front db raise and they are great. I like to warm up with bands and the rack pulls can be great if you have hard time locking out.
Lock out is always a positioning issue. Above the knee rack pulls aren’t saving you there since I assume you don’t struggle to lift your max from above knee height. Bet you do it for reps. So in that case it’s just ego padding or time wasting at best.
Good suggestions. I might be wrong, but I think the rack pulls are meant as an accessory for those with difficulty locking out the top of a deadlift (and done with heavy/workset weight to mimic the deadlift).
Gripping the bar softer does not increase bicep engagement in a curl. If anything gripping the bar increases bicep engagement as their will be more stability. If you just don’t want to fatigue your forearms then that’s fine ig
Gotta say this: your genetics are influencing your advice to a general advice. Some-many actually- people do indeed show much more deltoid development with front raises than without, regardless of presses in your routine. Same with your curling advice. Different muscular shape and connections simply require different avenues of stimulation. Maybe not overrated exercises, maybe you just don't need the particular stimulation they provide because you have a fortunate conglomeration of hypertrophically prodigious genes
So many people aren't aware of better and more effective exercises. Your opinion seems to have some personal agenda to it or just a poor comprehension of how Jeff's advice is intended to be taken? If someone is getting some end all development from front raises then they would be a fool for changing their program because of another person's advice anyway.
Yes likewise. I appreciate the intention of the video, but things need to be taken with a grain of salt, not interpreted as unequivocal truth. Check out 3 different trainers and they will fundamentally adhere to training specifics, but go about it in various ways.
Thank god you mentioned hyper extension of the wrists🙌 It's like nobody notices how bad that could be for the joints for. People with average or below average genetics😢
I heard so many times that you don't need to target your front delts. But mine only really started growing once I added front shoulder presses to my routine...
Good advice. However, F = ma. In the external rotations you are alternating the direction of acceleration to both stop the dumbbell from continuing its motion and to move it in the opposite direction. The additional mass of the dumbbell gives it inertia, which requires more force from your shoulders. Using a cable instead applies a constant force against your motion, but only in the outward direction. It’s a trade off: dumbbell rotations will work your shoulders in both direction but will apply most of the workload at the extremities of the motion, while cable rotations will apply a constant resistance but only in one direction, which may require additional reps to work the other direction.
I agree 100% in those, except the Rack Pulls....Heavy Rack Pulls barely below the knee and heavy hex bar shrugs are giving me the gains on my traps, bigger and thicker.... Strongman carry heavy loads amd have massive traps. Rack pulls, Farmer's walk, heavy sand bags, etcccc. Alex Leonidas have great traps. I believe him. And is working for me too after years of stubborn traps. In 6 months mine are blowing up.
Concentration curls are the best do them instead of waiter curls. As when u hit failure assist yourself with the other hand for your concentration curls, this way you can really feel the PUMP 🔥🔥🔥
DB external rotation is a bit more complex then that and normally I dont feel that you neglect the details. I belive it works like the standing ab twister(using a barbell for weight). The work is in the acceleration and deceleration, thus the more load, the higher the moment needed. (But yes for warmup no weights can get you warm just fine)
His advice is geared to people already doing an abundance of pressing movements like over head press and bench press. People who are already doing these at high volume wont benefit much from light weight front raises.
Barbell raises in general suck. Grab a band and do dislocates with a pull back of the shoulders at the front and a curling inward of them at the back. Bring hands in a bit on the band to increase tension and load every fiber under stretch and then contraction across the entire movement.
Good old times when standing dumbbell rotations were meta before gravity was invented
Hahahaha
yea there's literally no point in doing those 😂😂
There is point, it’s the momentum of dumbbell which is resisted by rotator cuffs. Everything this guy says isn’t holy grail.
@@drblitzkreig That may be true but it's so inefficient and potentially counter productive because of the front delt taxing that there is no point. Grabbing a cable or a band is always better. Or do the dumbbell version with your elbow on your knee, you know, proper gravity and resistance
@@walter7454the momentum created back and forth is good for warming up both rotator cuffs, it’s true that the absence of gravity makes it no more than a warmup
But it is a warmup
I may be dumb. But I'll never be that guy who's standing in the corner of a gym waving a dumbell left to right.
Youd be surprised how easily the cancer spreads. I used to do em from time to time cuz i always saw other dudes warming up like that 🤦
You sound insecure and you said it dumb 😭
I see them all the time
**Gravity** enters the convo😂
@@Izaiah3333oh no, front delt raise spammer spotted
dude your editors work is amazing. The little edits highlighting the muscles and what not are just top notch and make your videos super helpful
check out davis diley if you like the editing
Except for the fact that you should not be filming in gyms
@@Erinmurphy670many many gyms allow filming
Yeah this is whack
he edits his own videos I believe
Fun fact: Waiter curls are called that way because you will wait quite long for the results
You won the internet my good sir
I don’t know, when I tried, my bicep felt the burn pretty fast. I do it as a burn out exercise at the end of my arm workout
@@timothykao7997 Same, but i don't position my hands the same he does. These subtle changes do make a difference
@@timothykao7997 same. I use them to focus on the pump. Nice and slow controlled reps and it'll feel like the bicep is gonna pop. Or do it as you said, as a burnout after you've done your other arm work.
@@timothykao7997 Try it with a shake weight and you will be ready for the club.
"Waiter curls"
- Screeches in Jeff Cavaliere -
Waiting to see that 😂 at this point, idk who to believe
@@Im-Red-Faction not Athlean x
Jeff never said to do Waiter Curls and not EZ bar curls, in fact- his first biceps exercise of choice is EZ curls. Waiter curls are complimentary for 'pump'.
@@Abhi-wh3ik a better alternative are incline curls which allow a better stretch
@@Abhi-wh3ik It's literally just a joke because Jeff likes them
Above the knee rack pulls?
Someone summon Alpha destiny
I bought the traps and neck program and Jeff included rack pulls there (which I believe have been awesome for my traps), it's weird to see that exercise in this list
Rack pulls below the knee are a lot better than above the knee and rack pulls either way are overrated, you're better off doing deadlifts@@sergiomendoza4827
Jeff and alex leonidas are friends actually
No need to summon him if you follow him you know his time with them are past and while not overated he hyped them way to much and there are plenty alterntives.
He has not done them for ages.
@sergiomendoza4827 The issue with Jeff's body part specific guides is that they are dated. I think he's updated his belief system in regard to movements and hypertrophy.
For example, I know for a fact that program also incorporates bar holds/plate pinches. While these are good for strength, they're submaximal due to the lack of stretch or a cocentric/eccentric phase. You can get the same time under tension, build strength in a wider plane of movement, and cause the summation of metabolites that signal muscle growth (the burn) way easier and more enjoyably by doing Smith Machine Shrugs, cable reverse curls, forearm curls, etc.
Bro is getting too big for a science based lifter
Ya he's almost as big as a 4th grader now.
Looks like a fat 6th grader
He has a great natural form!
He’s short, they tend to look more stocky.
@@yudistiraliem135very true. One of the reasons I stopped lifting as much as a short guy because I was staring to look ridiculous from that short and stocky combination lol
i agree with everything except the rack pulls. coming from a physiotherapy perspective. rack pulls can be a great alternative to regress the deadlift if you want to try keep the movement in the program until your back injury heals.
i struggle with generic sciatica and hurt my back while deadlifting. i switched it to a rack pull for two weeks to rehab the back and now im back deadlifting stronger than ever.
He said “above the knee” rackpulls.
@@benw2119 my point includes with rack pulls above the knee my dude.
@@QuickCuriosity150well….above the knee and below the knee are entirely different lifts….my dude 😂
@@benw2119 no there not from a rehab perspective. if i was progress a paitent with low back pain to a full deadlift i would start them at a rack pull above the knee or slightly below the knee cap if there pain levels allow and week to week lower the height and then the paitent can transition to a full deadlift.
they may be different lifts but there very similar. again im looking at this from a rehab perspective not a body building one. there both great excercises that have there place
@@benw2119 i would encourage you to read into some of the statements i’ve made in your own time and see if you agree or disagree with me. i’ve enjoyed this discussion
The bulking looking good buddy!
BRO IS MASSIVE
Hes so short
@@dinguskhan46329 short kings got that advantage in life. #BlessUp
The bulk might be going well but the outfit sure isn’t. Don’t get me wrong I love Jeff but that was not the best choice of clothing
@@Landrew-47lmao I rarely notice a man's clothes, gotta be particularly dapper or notably awful and this certainly grabbed my attention. Everything he's wearing is whack
I think rack pulls are great for building grip strength but agree about doing other things for traps.
How bout just do any other pull and actually get stuff out of it. rack pulls are pointless
@@stuka101 it depends on your goal. You can load up for rack pulls much heavier than a bent over row or lat pull down. And it's much safer. Especially if you're doing it as a finisher to your workout on pull day. Same with something like dead hangs.
@angelortiz6373 well obviously because the ROM is so small. I guess if you're concerned about grip strength your main focus must be power lifting. Ylu get enough of it through other exercises in body building.
@stuka101 exactly my point. 👍 similar to how doing negatives and controlling the eccentric can help you build strength even if you can't lift it in the concentric phase of the exercise.
"Waiter curls are over-rated"
*32 missed calls from Jeff Cavalier*
I feel they fo what they're supposed to do! You shouldn't so only these but you could use it as complimentary isolation if you only have dumbells at home
Imagine if he put face crushers on this list.
To be fair…Jeff uses that exercise as an example to show the wrists being neutralized from the lift. He suggests to use that grip for all sorts of curls.
2nd, that lift was made popular by a bodybuilder(forget who), who had lots of success with it. So yeah, I’ll still do them.
Doesn't make them good idiot. That's a hasty generalization. And guess who's the biggest? 300/300 mile mentzer. @@BigstickNick
@@fredrikandersson1846 fuck no
Look like an old school grandpa still working out at 80 with those wardrobe choices. Love it
Agree with waiter curls and external rotation exercises but rack pulls are not useless because u can overload ur upper back muscles with it. And front raises are good time under tension exercise for front delts.
when you understand physics you understand that gravity isn't the only force out there. Standing external rotation targets your rotator cuff. You are horribly wrong
@@artemis1127 bro he didnt said that he doesnt agrees with external rotation
@@--Alexander-- where did I say he said that. My point is that the exerciss does work your external and internal rotators
@@artemis1127 less a matter of not targeting the rotators, more a case of it being highly inefficient an easily replaced by something far more optimal.
If standing DB is all you have to work with, then making do is better than doing nothing - that will very rarely be the case for anyone that has access to a standard gym or basic equipment
@@Kabra2012 who is it inefficient? The faster you go the more torque required to change the motion.
The “waiter curls” instead grab the DB as a wheel and curl it from in front of hip to behind the neck, to the triceps stretched position. I do these as a mobility style warm up for my upper body it helps keep my elbows and shoulders from becoming a a rice krispy treat. You can also do this lying down to get a really solid pump in the chest and lats / serratus muscle (or however its spelled, who needs big brain when you have big muscles and big heart (LVH is a serious condition don’t take that lightly brothers)
The above the knee rack pull helped my traps grow far more than any shrug ever has
They also get smashed on the snatch and clean and jerk if you wanna more useful lifts
@@Fishlord136 in the context of pure bodybuilding goals, I would actually pass on Olympic lifts
Yet those have a higher injury risk, and also a higher fatigue to stimulus ratio. @@Fishlord136
Further you can overload way more.
Like the strongest lifter can go above 1000lbs for above the knee pulls.
You could also use progressive range of motion where you increase the Rom as a way of progressive overload.
Same!
Uh huh
Love the editing!👌
DB external rotations in a side plank position are solid too!
Agreed but a lot of gym goers do it standing unfortunately I see so many make that mistake
@@QuickCuriosity150when you understand physics you understand that gravity isn't the only force out there. You are horribly wrong. It isn't a mistake. Please go learn what inertia is😂
Standing too
@@artemis1127 ok mr smart guy educate me then ?
@@QuickCuriosity150 learn newtons first law
I like waiter curls to failure as my last set for biceps exercises. I do them over an upright bench, which doesn't leave the best range of motion. But at the end of a pull day, nothing lights up my biceps more than waiter curls and it ensures that my biceps are the muscle that's failing.
I love waiter curls as well
I do waiter curls. since you can go really heavy. And they hit my brachiallis effectively. My pull ups has gotten a lot stronger because of it.
I use waiter curls for the same reason.
Number 3 was a good tip for fixing a shoulder issue I'm currently facing.
I Iike to do number 3 with a band instead of dumbbells for my shoulder issues. I feel like the resistance band makes me focus on my form and using the right muscles more than a cable or a dumbbell. But you can easily do it with a dumbbell just by lying down.
I actually like to do 2 sets of moderately heavy front raises before I bench press. I used to have really sore shoulders after benching heavy but warming them up has helped a lot.
I prefer to do Lu raises myself, but yeah warming up the delts are good.
Front raise - depends on your program and physique. You may abdolutely need more anterior delt work
Waiter curls - trash
Dumbbell rotations - trash
Above knee rack pulls - useful for powerlifters having problems at lockout and for developing deadlift grip strength (if use without straps or with fat grips)
Trouble at Lockout is always a positioning problem. It doesn’t help you extra with your full deadlift. It is useful for isolated holds though. But then if all you want to practice is your grip, you might as well do them from shrug height.
when you understand physics you understand that gravity isn't the only force out there. You are horribly wrong. Dumbbell external rotation while standing isn't trash. Your understanding of physics is
Theyre also great if you throw a ball or other throwing motion in a sport you compete in. Pitchers esp, qb, all baseball players. Flexibility and stability with range of motion is important if you dont enjoy sitting out for injury recovery
Essential if you’re in the 1940‘s 🇩🇪
I don't buy the "if you feel it too much in the forearms, loosen the grip". Idk how this makes any sense bio-mechanically. It's like the people who say to take a looser grip on lat pull downs: just because you weaken your connection to the lift at one point doesn't mean it becomes stronger at the other connection points
It's more about how you end up overcompensating with your forearms instead. By "loosening" your grip, you're not forcing the weight up with your forearrms. It's not strict advice of course but it could a good cue for some
Exactly what I thought
The advice works because when you’re curling, you might try and cut short the range of the bicep by curling with your hands sometimes thinking they’ve hit high enough; hence the forearms taking over. That’s why you let the forearms go so you can feel the actual range of the bicep. It may seem silly but it definitely happens especially in a really hard set where you’re grinding as much as you can from every rep
@@damram6952 the loosening grip que might have some logic behind it when doing curls because in a curl you can flex your forearm to lift the weight but in most cases and especially pull down exercises loosening your grip or using a thumb less grip is straight up dumb because in fact your forearms cannot do shoulder extension and the only thing you will achieve with such a grip is loosing tightness
I agree. Further, having strong forearms is better long terms. Weak forearms are not conducive to pull ups or rows.
Thank you so much! This is such a great video!
Front raises work great for me as a warm up. My shoulders feel more stable and less joint-sore whenever I start with them.
I never thought about how unnecessary are the front raises! You sabed me a lot of time! Every time I watch this short videos he upgrades my game in just a few seconds!
I honestly wouldn't take his advice. Absolutely nothing wrong with isolating them
yeah everybody says "the front delts already get enough volume!" but the same could be said for the tricep, biceps and forearms. Yet we overload them, because we want them massive. If you want massive front delts doing isolation could be a solid part of your plan
Naw ATK RACK PULLS ARE THE BEST FOR UPPER BACK
Thank you for the livestream Mr. Lee and Mr. Fleece!!! 🙏
Yes!! Thanks for the video! More avoidable exercises please
Rack pulls are great. I start a few inches below the knee and end the motion with a shrug.
Rack pulls are far superior to deadlifts. More back isolation, when deadlift is a mix of legs and back.
@@Coconuthut1Stiff leg deadlift
@@KurokamiNajimi solid for the hammies. If I want to isolate back rack pulls or rows are best
@@Coconuthut1 You are right that the back is more active in the mid-shortened of a deadlift but I don’t necessarily think of exercises as better than each other anymore bc of slightly different stimulus and variety for avoiding long term overuse. Heck you could do a stiff leg rack pull I never thought of that
Even though the waiter curl is far from the optimal bicep exercise, they can be great if you have wrist issues. I have chronic wrist problems that limit my ability to grip and curl and the waiters curl is one of the few exercises I can do.
There is no bad exercise. Just whatever is convenient for u.
Nah, it's stupid. Just use lighter dumbbells or a lighter curl bar.
@@heybro6105 wow… he must’ve completely not thought of trying that Omg. 🤦♂️
@@heybro6105you have severe issues regarding reading
@@heybro6105but if they cannot then something that works for them works for them
The money in something like a front raise is not the front delt work. Its the rotator cuff stability as a secondary benefit that makes the exercise good. Only thing that matters is context
A lot of people will take this as “dont do front raises”
When front raises are not all that bad
Thanks for all the solid info, Jeff
Never understood the front raise slander. Why would you not want your front delts bigger? Bigger front delts = bigger OHP, bench, dip…
Because you already train a lot of front delts anyway, by for example bench press, incline dumbell press, shoulder press, dips, ... any pressing exercise in general
Junk volume beast
Because its not necessarily going to help, for example: I currently doing 8 sets of chest presses per week, 3 of which is incline plus 3 sets of BTN presses. Is adding another front delt isolation will improve my pressing ability? Highly doubt
Crunches not being on here is diabolical
As an Army vet, the amount of time I spent writhing on my back in the rain, snow and heat in pure agony cranking out sets of this useless exercise pains me.
To this day, I don't train abs anymore ( I really need to start though, lol).
@attainthegrain cable crunches are miles better than any normal bw crunches just bc you can progressively overload. I would do those instead
@@ytmld Yeah, I don't do any exercises without adding extra weight/resistance. It's nonsensical. I don't know why they are so widely encouraged tbh.
@AttainTheGrain Oef Vet here- I attest!
Those front raises are to help create that separation from shoulder and chest. I do them with the power grip to really emphasis deepening that front cut.
what you mean by power grip?
Front raises are the most overhated exercise. Theyre awesome and if you have an overhand grip already hit the side delt too. They are not as good for overall shoulder development as shoulder press/high incline press and not as important as side raises but still very good. The posterior delts get a huge stimulus by doing any back exercise and still people say its fine to do reverse peck deck or facepulls for them.
Glad you said this because it's become a negative trend now hating on them
@DanielDangana lmao front delts for the win. All I see is dudes with underdeveloped front belts saying how unnecessary it is. The front delta activates from resistance. Push ups, bench doesn't work that. The chest is doing the majority of the work. It's just trendy.
@@SurelyCursed Yeah, exactly. Don't know where people got this idea that bench press works the front delts. It just doesn't
@@SurelyCursed yup. My side and rear delt are more developed than my front, so my shoulders are wide but lack fullness
Nobody is overrating front raises. They’re like never done…
Go to a 24 hour gym and you’ll be surprised lol
Not really. A lot of people do that at my gym
That’s what I was thinking about the other ones too
Jeff you are awesome and I have been watching your videos forever. I just want to show some appreciation. We all benefit from your videos so keep it up.
Rack pulls above the knee can make sense for pros though, dont oversimplify pls.
It can help if the top range is weak for an individual, you can overload way more than with shrugs for the traps, and you also dont fatigue your legs as much. Further it can be nice for grip strength.
fatigue your legs in shrugs? lmao wut. grip strength? ye nah you get that from almost every exercise with arms involved. rack pulls are pointless, you dont need heavy weights for traps to build with all its androgen receptors...bodybuilding isnt about lifting heavy.
The only excersise I do out of these examples is front raises, I still think they are worth the extra isolation.
Rack Pulls have the highest activation for the Traps in EMG studies.
Edit: EMG's are not always the best determining factor for hypertrophy, however, rack pulls have also historically made my traps significantly more sore than any other exercise. Stimulus to Fatigue ratio isn't the best, but if you want to target the traps they are a great option imo. I say take the Pepsi challenge & find out for yourself 🤷🏼
And god awful sfr ratio, also emg isn't the best indicator of growth
Emg is not good indicator of growth
Phil Heat says we should do front raises. He says it is like "why do you train biceps if you already trainer them with back? Exacrly, that is why you do front raises even if you already trained your shoulders with shoulder press" . Plus, a physical therapist told me to do them to treat shoulder pain (which was in reality bicep tendonitis) and yes, it helped. So yes people, do front raises.
Thank you for these tips
Well done! The effort and passion are evident.
This dumb porn bot got 33 likes.
The quality on these shorts r immaculate
Calm down
@@heybro6105 ??
@@heybro6105 ??
@@heybro6105Just enjoy yourself
@@heybro6105?
nice tips, one of my favourite fitness influencers. Can you do a video about resting times?
Truly the best. Thank you for teaching me all I know...
Looking super fluffy 🧸
jeff going bear mode again
One thing that you seem to miss is that the dumbbells do add inertia so if you move at the same speed it will take more force to do that than without dumbbells. Nice video though
Inertia doesn't work that way. Dumbbells will always require more force to initiate and stop the movement. Still a stup!d exercise.
@@himeshsinghshishodiya what I meant was if you move it at the same speed as without the dumbbells you’re providing more force to accelerate them to that speed I know how inertia works
There’s inertia when your switching directions and moving them
I don't think it makes it any useful though. Also, it seems like the stretch reflex takes away any mechanical tension anyway
@@himeshsinghshishodiyaand what stops the movement? Your rotator cuff🤯🤯
Awesome advice man!
excellent content style and length 👌🏽
nice edits
I used to follow the 'no front delt work needed' thing, but honestly once I sprinkled in more front delt work they're getting bigger. So that's all the evidence I need.
I don’t think anyone is arguing that isolating the front delts won’t make them bigger, just that if you’re really hammering your bench and whatnot you won’t need them.
Rack pulls are pretty nice for ppl recovering from a bad back injury 🤷🏼♂️ before I started doing deadlifts again I made rackpulls instead and they really helped a lot
I’m not a fan of a loose grip. I was loose gripping a lot of exercises and I would always get the tennis elbow and golf elbow pains so I started getting deeper and tighter grips and the pains went away.
Sorry my Guy rack pulls are goated. Helps build a thick back and shore up weakness to help your Deadlifts. Traps are hammered also.
Do a pull up. Size guys love looking huge , not being strong
Not everyone is looking to be strong. If people just want to put on muscle/size that’s fine
@@Bruh-lm4zr who tf doesnt want to be strong?
@@kenw2225size guys are stronger than you and your pullups. You worded that wrong lol.
@@ChristopherCleovouloumore muscle mass makes you stronger. These guys arent bright enough to know they are saying something they dont mean.
Jeff looking big as heck.
How long has he been working out?
@jokerpilled2535 not sure, but being so short helped him get big a lot quicker than a man of normal stature
@@jokerpilled2535 15+ years, probably nearing 20 years by now. He's been working out since he has a teenager, and he is in his early 30s if I'm not mistaken. At this point he's probably already at his genetic ceiling, so the only way to make noticeable gains is by bulking up, which is obviously mostly fat.
@@austinh.2618 He's 4 inches shorter than average. No doubt it helps that he's short, but I think you're overestimating how much of a difference it makes compared to someone a few inches taller.
@@tyler___4558 How tall is he?
Between yourself & Mike, you've helped change everything I thought I knew about weight lifting for the better, much better.
Well he clearly doesn't understand basic physics that's for sure
@@artemis1127 Bop bop skibidi 😢😢😢
@@TurdBoi-tf5lf 🤡🤡
Facts bro. Totally agree. Those exercises are practically pointless and can lead to injury. There’s many basic movements that are 99% more effective and less strain on the joints.
My front delts are underdeveloped so I DO front db raise and they are great. I like to warm up with bands and the rack pulls can be great if you have hard time locking out.
Lock out is always a positioning issue. Above the knee rack pulls aren’t saving you there since I assume you don’t struggle to lift your max from above knee height. Bet you do it for reps. So in that case it’s just ego padding or time wasting at best.
"Your front delts are worked in every pressing exercise so you don't have to isolate"
Same thing with triceps, but we do isolate it right?
Exactly almost every muscle needs to be isolated at least once in a while
Good suggestions. I might be wrong, but I think the rack pulls are meant as an accessory for those with difficulty locking out the top of a deadlift (and done with heavy/workset weight to mimic the deadlift).
Weird front raises helped me out so much for my chest days
Gripping the bar softer does not increase bicep engagement in a curl.
If anything gripping the bar increases bicep engagement as their will be more stability.
If you just don’t want to fatigue your forearms then that’s fine ig
that just aint true...
softer grip or with straps is better to take tension off of forearms, but the bicep won’t actually change unless if your ROM changes or weight
Bro’s actually quite short
I do dumbbell rotations, but i lay on my side so gravity points in the correct direction
Standing is correct too. Because gravity isn't the only force that exists
These shorts are really helpful
Gotta say this: your genetics are influencing your advice to a general advice. Some-many actually- people do indeed show much more deltoid development with front raises than without, regardless of presses in your routine. Same with your curling advice. Different muscular shape and connections simply require different avenues of stimulation. Maybe not overrated exercises, maybe you just don't need the particular stimulation they provide because you have a fortunate conglomeration of hypertrophically prodigious genes
So many people aren't aware of better and more effective exercises. Your opinion seems to have some personal agenda to it or just a poor comprehension of how Jeff's advice is intended to be taken? If someone is getting some end all development from front raises then they would be a fool for changing their program because of another person's advice anyway.
bro forgot what "overrated" means
Holy shit i click on this after a few month hiatus and youre Huge AND have some sick video editing going on wtf. What a lad
I don’t know but front raises did wonders for me
Yes likewise. I appreciate the intention of the video, but things need to be taken with a grain of salt, not interpreted as unequivocal truth.
Check out 3 different trainers and they will fundamentally adhere to training specifics, but go about it in various ways.
BUT WHAT ABOUT LONG LENGTH PARTIALS? YOU DIDN'T MENTION LONG LENGTH PARTIALS.
Bro are you on dirty bulk j😂
What I was thinking 😂
Wtf
Killing it short king
Love Jeff Nippard 💪🏽 one of the only ppl I take advice from n seen a difference between my look and strength
who tf actually does any of these
I do, i used to do the rear delt exercise but I stopped because they really don’t do much like he said
A lot of people do front raises
Bro wth are you wearing i mean come on.
Love the content though but come one bro
Who cares what he’s wearing, all that matters is the information
It's a tank and shorts bro.
What's wrong with his clothes?
Why you worried about another blokes clothing choice?
Bro has never seen a tank top and shorts
Thank god you mentioned hyper extension of the wrists🙌
It's like nobody notices how bad that could be for the joints for. People with average or below average genetics😢
Beautiful video. I always say all of these to people. Especially that gravity points down, so most people are doing medicine ball workouts wrong.
Never listen to young "fitness experts", especially those with gym bro bodies.
This dude is speaking nothing but facts though so you're wrong
This guy is one of the most credible and reliable fitness influencers out there?
That's your first mistake, judging someone on their body, not the quality of the advice they give 😂 "Gym bro body"
Gym Bro, bum boys be like...
@@DuckDonald44 do you even know what you're saying 😂
Love this series.
The #1 underrated exercise is weighted back extension, especially going really heavy.
I heard so many times that you don't need to target your front delts. But mine only really started growing once I added front shoulder presses to my routine...
If you hit your biceps doing pulling movements, then why are you doing bicep curls?
In external rotation with a dumbbell you are actually fighting the inertia of the weight, so it’s not exactly the same as without weights
Thank you, he was being really smarmy with that comment.
I always do bent-over dumbbell rotations as rotator cuff warm up because cables are often taken
Good advice. However, F = ma. In the external rotations you are alternating the direction of acceleration to both stop the dumbbell from continuing its motion and to move it in the opposite direction. The additional mass of the dumbbell gives it inertia, which requires more force from your shoulders. Using a cable instead applies a constant force against your motion, but only in the outward direction. It’s a trade off: dumbbell rotations will work your shoulders in both direction but will apply most of the workload at the extremities of the motion, while cable rotations will apply a constant resistance but only in one direction, which may require additional reps to work the other direction.
I agree 100% in those, except the Rack Pulls....Heavy Rack Pulls barely below the knee and heavy hex bar shrugs are giving me the gains on my traps, bigger and thicker.... Strongman carry heavy loads amd have massive traps. Rack pulls, Farmer's walk, heavy sand bags, etcccc. Alex Leonidas have great traps. I believe him. And is working for me too after years of stubborn traps. In 6 months mine are blowing up.
This man is a great advert for not doing too many weights
Concentration curls are the best do them instead of waiter curls. As when u hit failure assist yourself with the other hand for your concentration curls, this way you can really feel the PUMP
🔥🔥🔥
The above the knee rack pulls are good for recovering from a lower back injury.
External rotations are basically only good for warming the shoulders and injury recovery.
I've just added shrugs to my program, good back exercise after my deadlifts. Then some dips to round out my day
I feel relieved knowing I've been doing the correct version of all these excersizes this whole time
Nothing wrong with the 3rd exercise
DB external rotation is a bit more complex then that and normally I dont feel that you neglect the details. I belive it works like the standing ab twister(using a barbell for weight). The work is in the acceleration and deceleration, thus the more load, the higher the moment needed. (But yes for warmup no weights can get you warm just fine)
I was looking forward to someone finally saying how dumb behind the neck lat pulldowns are
My physical therapist has me doing front raises with light weight to address a weakness in the area of my shoulder blade
His advice is geared to people already doing an abundance of pressing movements like over head press and bench press. People who are already doing these at high volume wont benefit much from light weight front raises.
Jeff you are THE man! Smartest in the game!!
BUT…we gotta work on your outfits man lol
Barbell raises in general suck. Grab a band and do dislocates with a pull back of the shoulders at the front and a curling inward of them at the back. Bring hands in a bit on the band to increase tension and load every fiber under stretch and then contraction across the entire movement.
Dumbbell External Rotation has inertial forces on the shoulder joint.