The #1 Workout To Grow WIDER Shoulders Fast!

[00:00] What's up guys? Jeff Cavalere,

[00:01] athletics.com. So, if bigger, wider

[00:03] delts are what you're after, the good

[00:04] news is you can do it with just

[00:06] dumbbells. As a matter of fact, I'm

[00:07] going to prove it to you today by giving

[00:08] you a full workout at the end of this

[00:10] video to make sure that it happens.

[00:12] Because if I were to take out this

[00:13] circle and diminish the size of the

[00:14] front and rear delts, well, look what

[00:16] just happened to the roundedness of the

[00:18] middle delt. It gets flattened out. But

[00:20] when you're really starting to think

[00:21] about building big shoulders, you really

[00:22] have to start thinking beyond just

[00:24] shoulders or push day. As a matter of

[00:26] fact, there's plenty of opportunity to

[00:27] work them again on back or pull day. And

[00:30] when you're looking to build those wider

[00:31] shoulders, the volume is going to add up

[00:33] to help you to get them. So, of course,

[00:35] on a push day, those non-direct shoulder

[00:36] exercises like bench press, push-ups,

[00:40] and divs that you're doing for your

[00:41] chest are going to have a heavy overlap

[00:43] in terms of helping that front delt of

[00:45] yours to grow. So, some of the onus for

[00:47] that direct front delt work is removed,

[00:49] however, not completely, which is why

[00:50] you're going to still want to make sure

[00:51] you include it when you're training your

[00:52] shoulders directly. But it's here that

[00:54] we have the greatest opportunity to

[00:55] increase the size of our shoulders by

[00:57] not overlooking that second chance to

[00:59] increase the volume of the most

[01:01] underdeveloped two heads of your

[01:02] shoulders right now, the middle and rear

[01:04] delts. So exercises like the chest

[01:06] supported row that allow for the elbows

[01:08] to be flared out to the sides to work

[01:10] more of the upper back or in this case

[01:12] heavily load the rear delts is something

[01:14] you're not going to want to miss. The

[01:15] high pull is one of the best ways to

[01:17] safely overload the middle delts and

[01:19] again sneak it in under the guise of

[01:21] being a generic pull exercise. but again

[01:23] with heavy focus on building up those

[01:25] middle and rear delts. And of course,

[01:26] one of the most powerful rear delt

[01:28] exercises of all time, the seated cable

[01:30] row is one that you have a great

[01:32] opportunity to make sure you're

[01:33] including in your back or pull day

[01:35] workouts. And just like there's no

[01:36] skipping leg day, there's no skipping

[01:38] face pulls on leg day as yet another

[01:40] great opportunity to bring up that rear

[01:42] delta view of yours to make sure that

[01:44] you're looking round no matter where

[01:45] someone looks at you from. But it's on

[01:48] the dedicated shoulder day that the real

[01:49] gains are possible because if you're not

[01:51] devoting at least some portion of your

[01:53] effort to be focused on developing all

[01:55] three heads of the delts, you're not

[01:56] going to develop them fully. So, we like

[01:58] to kick this off with a dumbbell

[01:59] standing overhead press. Now, if you're

[02:01] doing a push day, then you already got

[02:03] this covered on that day. But, if you

[02:05] have shoulders split apart on their own,

[02:06] then I recommend starting with a basic

[02:08] dumbbell standing press. The reason why

[02:10] I like the standing variation here is

[02:11] because it's the safest for your

[02:13] shoulders. It's uninterrupted by the

[02:15] back of the bench in terms of normal

[02:17] shoulder biomechanics. The bottom line

[02:18] is it's a good way to kick off your

[02:20] workout. We just do two to three sets

[02:22] with a weight that will cause you to

[02:23] fail in the 8 to 10 rep range. Next, I

[02:26] want you to move right into that focused

[02:27] front delt work. Well, here we can make

[02:29] that happen by doing a dumbbell iso

[02:31] alternating front raise. And there's a

[02:33] couple key points here. If you just

[02:35] isolate the front delt to do that

[02:37] initial lift, you can then power the

[02:39] dumbbell up the rest of the way. but

[02:41] you're guaranteeing that you're engaging

[02:43] and recruiting the front delt to the

[02:44] task. That's a good way to start the

[02:46] exercise and a good way to ensure that

[02:47] you're getting the maximum development

[02:48] of that front delt and the roundness.

[02:50] And all we need is one to two really

[02:52] good hard sets with a weight that will

[02:54] cause failure in the 10 to 12 rep range.

[02:57] And we start with something very similar

[02:58] in terms of concept, the upper limit

[03:00] lateral. We sit down on the floor with a

[03:03] lighter pair of dumbbells, much lighter

[03:05] than usual. And all we have to do is

[03:07] start with those dumbbells one inch off

[03:09] the ground and then lift them up out to

[03:11] the sides. Do not let the traps take

[03:13] over. This alone is going to feel unique

[03:14] to a lot of you. When you get to the

[03:16] top, give that little extra squeeze and

[03:18] then lower back down. But don't let the

[03:20] dumbbells touch the floor. This constant

[03:22] tension will light up your middle delts

[03:24] and it will teach you most of all how to

[03:26] engage them. And once you know how to do

[03:28] that, you can grow them. This is a great

[03:30] way to do it. We do it with three sets

[03:32] of a weight that causes failure in about

[03:34] the 12 to 15 range. Again, going a

[03:36] little bit lighter here. What we do

[03:38] light, we can also do heavy. And we can

[03:40] also do explosively. That's why I like

[03:41] to do another lateral raise, but this

[03:43] time the dumbbell cheat lateral raise.

[03:45] And instantly, I can grab a heavier

[03:46] dumbbell here. And I'm not so focused on

[03:49] the isolation because here I know that

[03:51] if I could apply heavier loads and a

[03:53] more overloaded eccentric portion of the

[03:55] exercise, thinking about how you could

[03:57] actually fight or stop the dumbbell on

[03:59] the way down, knowing of course that the

[04:00] heavy weight is not going to allow you

[04:02] to. Then I'm getting a different

[04:03] stimulus for growth. Here you're doing

[04:04] three sets of six to eight to failure on

[04:07] each arm to make sure you get that done.

[04:10] But now we got to complete that 180 and

[04:12] get all the way around to the back to

[04:13] work on those rear delts. And again, if

[04:15] you've listened to my advice already,

[04:17] you figured out a way to work them into

[04:18] the other workouts of the week. But here

[04:20] on dedicated shoulder day, what are we

[04:22] going to do? We start off with one of my

[04:23] favorite. It's the rear delt row. And

[04:25] this variation of a dumbbell raises is

[04:27] actually really effective at hitting

[04:28] that rear delt. And mostly because we're

[04:31] doing it with extension as the main

[04:33] goal. We're looking for just two to

[04:34] three sets here in that 10 to 12 rep

[04:37] range on each arm. And from there, I

[04:40] want you to put that final nail in those

[04:42] rear delts by doing something we call

[04:43] the dumbbell hip hugger. And this is

[04:45] actually a great exercise for tying

[04:48] together the abduction of the middle

[04:50] delt and the extension focus of the rear

[04:53] delt to hit both of these more

[04:54] underserved areas of the delts in one

[04:56] shot. Your elbows would likely drift

[04:58] backwards and your elbows out to the

[04:59] side to give you the effect of what a

[05:01] hip hugger would feel like. If you do

[05:03] this right, you will feel one of the

[05:04] most intense contractions on both the

[05:06] middle and rear delts. perform two to

[05:09] three sets with a weight that will cause

[05:11] failure in a higher 12 to 15 rep range

[05:14] to ensure those gains come. And for the

[05:16] slightly masochistic out there, you do

[05:18] have one extra little option if you're

[05:20] just looking to try a little final

[05:22] finisher. We call it the iron cross

[05:23] finisher. And all you're going to do is

[05:25] take a slightly lighter pair of

[05:27] dumbbells and you're going to alternate

[05:28] between these front raised isometric

[05:31] holes and these lateral raised isometric

[05:33] holes. And the nice thing about it

[05:35] positioned at this point is the

[05:37] isometric strength that you have is

[05:38] going to always exceed your concentric

[05:40] abilities. So if you have anything left

[05:42] at the tank at all at this point, you

[05:43] likely have the ability to perform this.

[05:45] Continue to try to rep this out until

[05:47] you can no longer control a repetition

[05:49] in either direction. I posted myself

[05:51] doing this in my shoulder workout on

[05:52] Instagram. If you haven't already done

[05:54] so, make sure you follow me over there

[05:55] as well. Guys, I can tell you from

[05:57] experience, it's certainly a ball

[05:58] buster, but it's also a ball builder

[06:00] when it comes to building out those

[06:01] rounder delts. Guys, remember, don't

[06:03] just focus on the middle delt when it's

[06:05] the wider shoulders that you want.

[06:07] Remember, it's rounder shoulders are

[06:08] going to hold the key to the gains that

[06:10] you're after. In the meantime, here's a

[06:12] screenshot of the workout I just gave

[06:13] you, exercise by exercise, so you can go

[06:15] and try it out for yourselves to see

[06:17] just how it works for you. In the

[06:19] meantime, if you're looking for a high

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[06:21] efforts in the gym, Athleen RX Pro 30G

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[06:31] guys, make sure you click subscribe and

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[06:34] a video when we put one out. There's

[06:35] also a quick dumbbell chest workout you

[06:37] might want to check out as well. You can

[06:38] do that right here. All right, guys.

[06:39] Good luck with this one. I'll see you

[06:40] soon.