The ONLY 2 Exercises That Grew My Narrow Shoulders

Summary

In this video, the presenter reveals how to build broader shoulders by focusing on the side delts, the key to achieving that V-shaped look. The script explains how many common shoulder exercises, like dumbbell lateral raises and shoulder presses, may overdevelop the front delts, leading to imbalanced shoulder development. The presenter advocates for cable lateral raises, which offer a better stretch and greater muscle activation, as the optimal exercise. With tips on form, progression, and targeting specific parts of the deltoid, the video promises effective strategies to transform your shoulder workouts for better results.

Takeaways

• 😀 Focus on the side delts for wider shoulders. They are the primary muscle responsible for creating the 'V' shape.
• 😀 Many shoulder training routines overemphasize the front delts, leading to imbalances. Shift focus to the side delts for better aesthetics.
• 😀 Research shows that exercises providing a stretch in the bottom position, like cable lateral raises, may offer better growth for the side delts.
• 😀 Dumbbell lateral raises are effective but less efficient, as they challenge the delts most where they are weakest (at the top).
• 😀 Cable lateral raises offer an advantage by providing tension throughout the entire range of motion, especially at the stretched position.
• 😀 For targeting the rear side delts, make small adjustments to your lateral raise technique to hit this underdeveloped area for more complete shoulders.
• 😀 Progressing with lateral raises doesn’t always require heavier weights. Small jumps in weight or reps (e.g., 5 lbs or 2.5 plates) can make a significant impact.
• 😀 To increase the difficulty of dumbbell lateral raises, use partial reps in the bottom range after reaching failure with full reps.
• 😀 Incorporate both dumbbell and cable variations into your shoulder training routine for variety and to target different areas of the side delts.
• 😀 Form is key when performing lateral raises. Use a broad rep range (10-20 reps) and only increase weight once you can consistently perform 15 reps with good form.

Q & A

Why should I prioritize side delts over other parts of the shoulder?

The side delts are key to achieving wider shoulders and the V-shaped physique. Most traditional shoulder exercises, like presses, focus too much on the front delts, which can lead to imbalanced shoulder development. To achieve wider shoulders, focusing on side delts is essential.

How do shoulder presses affect the development of my delts?

Shoulder presses overdevelop the front delts, which can lead to a lack of width in your shoulders. The front delts get too much volume from pressing movements, while the side delts remain underdeveloped, causing an imbalance.

What is the key to maximizing shoulder width?

Maximizing shoulder width requires focusing on the side delts, particularly the lateral portion. Exercises that challenge the delts at the bottom of the movement, like cable lateral raises, are highly effective in achieving this goal.

Why are cable lateral raises better than dumbbell lateral raises?

Cable lateral raises provide more tension at the bottom of the movement, where your delts are weakest. They also offer a greater stretch, which can promote better muscle growth compared to dumbbell lateral raises that typically don't provide enough stretch or tension in the lower range of motion.

What is the significance of the stretch position in lateral raises?

The stretch position in lateral raises is crucial because it maximizes tension on the side delts at their weakest point. Challenging the muscle in this position can lead to better muscle growth and improved shoulder width.

How does using cables in lateral raises help target the side delts more effectively?

Cables allow you to move your arm behind your body, which optimizes the tension on the side delts, particularly in the stretched position. This variation can better activate the side delts, contributing to more growth and width.

Is there any scientific evidence supporting cable lateral raises over dumbbells?

While recent studies show similar results in hypertrophy for both dumbbell and cable lateral raises, cables have shown a slight advantage in some cases due to better tension and stretch in the muscle. Additionally, the setup used in the study may not have fully utilized the stretch position, so more research is needed.

What should I do if I find it difficult to perform cable lateral raises correctly?

If you're struggling with cable lateral raises, try variations like doing partial reps after a set of dumbbell lateral raises or using the lean-in technique for dumbbells. Both variations allow you to target the side delts more effectively and build strength in the stretch position.

How can I target the rear side delts specifically?

To target the rear side delts, adjust your lateral raise form. For cables, position the cable in front of your body and rotate 45° towards it. For dumbbells, use an incline bench to lift your arms out to the side. These adjustments emphasize the rear portion of the side delts.

What is the best way to progress with lateral raises without sacrificing form?

Progress with lateral raises by gradually increasing the weight or reps. Stick to a rep range of 10-20 reps, and once you can perform 15+ controlled reps, increase the weight. For cable raises, use small increments by adding a small plate to the pin to avoid overwhelming your form.