How To Build Capped Shoulders: Optimal Training Explained (Side Delts)

Рет қаралды 3,248,522

Күн бұрын

In this video we're looking at how to build round, capped, 3D shoulders with proper technique on the lateral raise while avoiding injury by fixing mistakes
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SOURCES:
www.ncbi.nlm.nih.gov/pubmed/7...
www.ncbi.nlm.nih.gov/pubmed/8...
www.ncbi.nlm.nih.gov/pubmed/7...
www.bisp-surf.de/Record/PU201...
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 1 700

@JeffNippard 5 жыл бұрын

Had to switch up the order a bit so the hip thrust will be next tuesday now. Hope you guys enjoy! I have been getting some requests to cover exercises I've already covered so make sure you check out the full Technique Tuesday playlist here to see if you've missed any others. kzfaq.info/get/bejne/rMlynMpomNXOoHk.html Have a great one guys!

@abisheksoti3837 5 жыл бұрын

Hey Jeff, tying your Fundamentals program, what would you substitute for the facepull? Body parts split back and bicep week 2

@aryanrastogi45 5 жыл бұрын

sir plz make a video on rear delts this muscle is hard to grow and without it shoulders wont look full and good

@harshmkumar 5 жыл бұрын

@@abisheksoti3837 im doing the same program for push and pull. Have you tried a seated face pull or standing face pull? Try startin at 5 pounds and work on form first before increasing weight.

@abisheksoti3837 5 жыл бұрын

@@harshmkumar I mean my current Gym doesn't have ropes. so kinda stuck there

@harshmkumar 5 жыл бұрын

@@abisheksoti3837 oh man sorry to hear that. Im sure youtube has some form of face pull variations. Goodluck man!

@innocuousblockofwood 5 жыл бұрын

Jeff is the type of guy to retract his scapula when eating cereal to improve stability.

@paulcastaneda2156 5 жыл бұрын

Innocuous Block of Wood hahahaha

@redactedcanceledcensored6890 5 жыл бұрын

whoops, maybe you were looking for the other Jeff?

@niogth756 4 жыл бұрын

Innocuous Block of Wood Jeff is the type pf guy to flex his glutes when eating cereal to improve stability.

@usamatariq409 4 жыл бұрын

Hahahahahah

@John-yy1oy 4 жыл бұрын

Well it was proven, in this paper, that retracting the scapula while performing cereal reps helps develop a thicker back. I like to do 8-10 reps while holding the spoon with a pronated grip, as this helps to..........

@Somebody-lk7dm 4 жыл бұрын

4:59 “slightly internally rotate” Jeff Cavalier would like to know your location

@MadGaming10 4 жыл бұрын

Yeah, I did this and ended up fucking my rotator cuff.

@johnbarton5 4 жыл бұрын

Yeah right. I’m not the only one who thinks that. “At risk for impingement” well if he knows that, don’t do it. And that upright row like that is also creating impingement. That exercise is and always will be in the graveyard.

@johnbarton5 4 жыл бұрын

Also, you can go heavy. Just better off using one arm. I’ve done 45s for 8-10 reps using compensatory strength. Use the muscles that like to work together to get the weight up, while also controlling it on the eccentric. Not just dropping the weights. Jeff Cavalier does it better

@seanw8115 4 жыл бұрын

@@johnbarton5 you gotta get your info from a lot of sources, this is one thing that my personal experience has aligned more with Cavaliere, but there are other excersizes I have gotten better growth out of from Nipard, both are great wealths.

@johnbarton5 4 жыл бұрын

Minty Fresh no I only watch cavalier.

@x_Artius_x 5 жыл бұрын

As a physical therapist I am extremely happy that you mentioned the impingement risk of the "pinky up" queuing. We literally have a test called the "impingement test" where we internally rotate the arm in that same way and ask the patient to abduct. I would also say that if you want the most bang for your buck start from a neutral position at the bottom of the movement and move to EXTERNAL rotation. This is because 3 for the 4 rotator cuff muscles are involved in external rotation.. so you will be hitting the lateral delts and also strengthen the rotator cuff as a whole. Excellent video as always. These are incredibly reliable information sources for my more active patients!!

@KR-jg7gc 2 жыл бұрын

THANK YOU. MY GAAWHD I hate how bodybuilding is so biomechanically WRONG in such thing. I do like how he mentioned it and some of these advisers are completely clueless

@chrismcguigan7473 2 жыл бұрын

amen 🙏🏻

@Visionsofmortality 2 жыл бұрын

That's how I do the lateral raises, neutral to EXTERNAL rotation on top position, from what I've seen in lots of videos advising against the internal rotation posture. No problems so far.

@santhoshvardhan6603 2 жыл бұрын

I learnt that a couple of years ago from Athlean X lol

@HOLOB0X 2 жыл бұрын

@@santhoshvardhan6603 you better forget what you learned from him asap lol

@skymcnugget1794 4 жыл бұрын

4:25 plates in the back move in perfect sync with jeff, satisfying.

@wokeuptomorrow4533 4 жыл бұрын

awesome, the things ppl notice. This actually spooked me out a bit

@leighphillips1793 3 жыл бұрын

Well spotted. 🤔

@jverheul2 3 жыл бұрын

4:56

@iamapokerface8992 3 жыл бұрын

@Nikita01 5 жыл бұрын

The production in jeffs vids is so insane its like watching a movie 🔥

@gatsbylight4766 4 жыл бұрын

SPOILER ALERT: At the end of the movie: Jay Cutler did it.

@EthanChlebowski 5 жыл бұрын

Love the Egyptian cable lateral raise! A killer shoulder developer for me. I've been doing them ever since I saw your science based push workout!

@snake1625b 3 жыл бұрын

The ancient Egyptians used to do this shoulder exercises on their cable weights

@ethanmatthews5837 3 жыл бұрын

Wait a second, shouldn't you be making pickled onions or something?

@hardusty1752 3 жыл бұрын

i did it with free weights as a teen, my science/cadet guy said it would work on my shape, next thing capped shoulders

@jakesmith6337 3 жыл бұрын

@@snake1625b 😅😂😅😂 Yes the same cables they used to hoist 20 ton boulders to the apex of the pyramids 💪🏻💪🏻

@seofilipino 3 жыл бұрын

meh. we know you are here to fish some subs from Jeff.

@madmike987655 3 жыл бұрын

As you said at 5:08 , internally rotating your shoulder can cause impingement. I've found that the best way to combat this is to lean forward about 20 degrees. This shifts the tension nicely without compromising the joint.

@spoopyscaryskelebones3846 2 жыл бұрын

5Head of course

@Leontor1234 2 жыл бұрын

Yeah, same advice by Jeff Cavaliere. Surprised he didn't mention this variation. It should be the optimal one (regarding dumbells)

@batman-sr2px 2 жыл бұрын

If you lean forward 2p degrees can you still keep internal rotation without compromising the joint? I find internal rotation better for feeling it in the delt.

@batman-sr2px 2 жыл бұрын

@@Leontor1234 do you have to externally rotate in that position or can you keep internal rotation when leaning forward?

@Leontor1234 2 жыл бұрын

@@batman-sr2px you externally rotate a bit, keeping the movement perpendicular to the ground

@walkerjohnclark 5 жыл бұрын

I'm so glad you mentioned the ability to progressively increase overload by improving technique and mind muscle connection. So many people think that you can only increase load on the muscles by adding weight. This is one of those moves I so often see people doing with terrible form because they're trying to move way too much weight.

@garethsandbrook4822 5 жыл бұрын

Can't believe you discredited the chain-kitbag band resisted bench lateral raise... How can we take you seriously??

@paulteske4352 5 жыл бұрын

My life is a lie

@VladKhomutov 5 жыл бұрын

I know right? SMH.

@Estebanmdp100 5 жыл бұрын

Some of the best jeff footage lmao

@jamesrohancruz933 5 жыл бұрын

*Incline bench

@ayushchoudhary4091 5 жыл бұрын

Bro Jeff forever😂😂

@Gumnball 5 жыл бұрын

I've been doing the "no full stop" dumbbell raise and unilateral cable raise because of you and this is the way I have real shoulders now. Thank you man, and I can't wait to see the traps video, it's the area I'm focusing now.

@talha.256 7 ай бұрын

4 year physique uptade?

@mcrazzmatazz 5 жыл бұрын

I literally just noticed this but the timing at 4:26 is perfect-Jeff's arms and the weight stack on the machine behind him move in unison...

@imoh7301 5 жыл бұрын

Alex Tran solid catch lol. now I'm watching this on loop

@erichoffner199 5 жыл бұрын

If bro jeff gets injured does overly strict form jeff get injured as well ?

@theylivewesee1674 5 жыл бұрын

if you die in the matrix do you die in real life?

@Xdrakemanx 5 жыл бұрын

@@theylivewesee1674 what about canada?

@cxa011500 5 жыл бұрын

If bro Jeff gets injured it just makes strict Jeff stronger.

@TSLee-jz8df 5 жыл бұрын

Jeff and Bro Jeff are the Dr. Jekyll and Mr. Hyde of bodybuilding

@wasbii22 5 жыл бұрын

Jeff posted side delts before hip thrusts because he wants to keep all the glute gains to himself

@daniellew544 5 жыл бұрын

This channel and Stephanie’s channel has %100 completely changed my fitness routine the amount of information and effort in your videos is unmatched!!!!!

@Aiden214 2 жыл бұрын

Thank you for mentioning how to avoid the click in the shoulders. I have avoided this movement for so long because of my right shoulder, but have now add it back in to my routine!

@andyjame6351 10 ай бұрын

This ended up being exactly what I wanted. kzfaq.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

@joshuatollison2223 5 жыл бұрын

Really love the detail, time, energy, passion and science you put into your videos. Please keep up the fantastic work.

@therowellproductions663 5 жыл бұрын

One of the most informative fitness KZfaqr I’ve seen so far! With clear explanations & science backed up. Very fun to watch and easy to learn 😊

@bablusonavne384 3 жыл бұрын

This video is just perfect.A balance of super detailed description of ,amazing cinematography and editing. Thanks Jeff for putting out great content as usual.

@christopherspeer2745 5 жыл бұрын

Really great video as always Jeff. Thanks for all the attention to detail as usual and the supporting research, as well as the spot on commentary regarding potential risks and benefits of internal and external rotation through the movement. Well done.

@destro1989 4 жыл бұрын

These humbled me but I got the best delt pump ever when I dropped from 6kg dbs to 2kg. I look stupid but bodybuilding isn't always about the weight I guess.

@zhawn14 3 жыл бұрын

I love this video. I really appreciate the explanation, demonstration, and sources backing your data. I have shoulder problems from baseball and nerve issues. Have never been able to consistently get my shoulders to work but your tips made it so much easier. Thank you

@BloodYEmo1000 5 жыл бұрын

Thank you Jeff, I have always had a clicking sound in my shoulders whenever I perform the lateral raise. Now I finally know what to do about it.

@movementexpert4943 5 жыл бұрын

How can your videos be so informative! Enjoyable! High quality!so amazing to sit and watch for hours... Best channel ever teaching about fitness and most important PERFECT TECHNIQUE on all excercises for maximum gainz and injury free life..greetings from Greece 🇬🇷🇬🇷🇬🇷

@AlvinPoh 2 жыл бұрын

My gosh. This is by far the singular best video on the side/lateral delt raise ever. Thank you for making this.

@flake8382 2 жыл бұрын

Big like. I'm now 4 weeks into my gaining journey, and I must admit slightly faltering on diet the last few days due to fatigue and being unwell; Still exceeding maintenence at least. I've noticed my lower abs, lats and shoulders are lagging. This isolation video will definitely help, and I'm going to keep looking for more videos on the problem areas I face. I appreciate you Jeff. You treat training as a science, as most things in life should be approached - not to the point of excess, but just as a generally held view of a method of efficient improvement. It pays off when you start hitting the limits because the science finds the extent of the limits and new ways to exceed; which is not granted by the "wing it" apprach.

@BonzoMadridx 5 жыл бұрын

Excellent video. Great info... I must say I have been getting a little heavier then I should have been with this movement. Glad Jeff is here to put me back on track.

@hobbithubby5076 5 жыл бұрын

Lol, Bro-Jeff is just way too entertaining!

@ajunaibi99 5 жыл бұрын

LITERALLY THE BEST PART

@clamum 4 жыл бұрын

Yeah I always laugh when he makes an appearance. Good stuff 😂

@SirRelith 3 жыл бұрын

Hey Jeff, I just wanna say thank you. You've really helped me understand the human body, and I'm actually seeing results now thanks to your teachings. Thanks man. :)

@spoopyscaryskelebones3846 2 жыл бұрын

You’re welcome :)

@devraajbanerjee1981 2 жыл бұрын

@@spoopyscaryskelebones3846 bruh

@northendtrooper 5 жыл бұрын

I had to post and say how grateful I am for watching this video. My two separated shoulders and on torn ACL in my right shoulder I struggle to do dumbbell raises. Until I saw the Egyptian cable raise I thought I would never be able to build my shoulders again. Keep up the great work and I believe your research should be archived. Ok back to Egypt

@terrytaz8914 2 жыл бұрын

Dang Jeff!, thanks for the most thorough explanation of this excersize. Lateral raise. I just subscribed. Maybe now i can do these. Without pain! 15 degrees from the above camera perspective will always be a vision to retain. Thanks again!!!!

@apexg6571 5 жыл бұрын

You deserve a lot more subscribers from the work you put in to these videos.

@JJYoung 5 жыл бұрын

Ok, now it’s Tuesday.

@JatinderSingh93UK 5 жыл бұрын

JJ Young where im at it still 2011

@williambryant1672 5 жыл бұрын

Imagine not being on nofap to maximize testosterone levels for optimal gains.

@shazzthedon 9 ай бұрын

It’s Wednesday bruh

@jaabargantt3442 3 жыл бұрын

Recently started lifting and your videos are BY FAR the most helpful and informative! Thank you!

@GangStar_6 5 жыл бұрын

This video just answer yet more questions I had about the shoulder movement. Been watching workout videos about this and that for years. Those little details help a bunch. Thanks bro

@woodsbiker 5 жыл бұрын

Absolutely the best instructional overview I have ever seen regarding this often misunderstood exercise. Thoughtful inclusion of research findings and theories. You truly stand out Jeff in your approach to teaching. Thanks for your excellence.

@joshuafaustus421 5 жыл бұрын

Jeff, I just recently found your channel on YT, and I'm in love with it! Your scientific, logical, easy to understand, and cinematic way of explaining concepts is subpar to none! Thank you for your work, and keep doing you my guy. There is one request I have. As a bunch of guys (obviously not you) struggle with proper chest development because of weak subscapularis, and thus suffer from scapular winging, I wish you would make a video on that. Sorta what prerequisites people should have covered for most effective chest training. Thanks!

@jediknightmark3599 3 жыл бұрын

I just started trying to do this exercise and had no idea what the proper form was. This was a simple explanation on how to do it right. Thanx for your efforts and information Jeff.

@oscarestrella3512 4 жыл бұрын

This is the most comprehensive and educational fitness channel i have seen, good job and thank you!

@hypnos-7371 5 жыл бұрын

Pinkies up is creating internal rotation which will DESTROY most people's shoulder . Just lean forward a bit and itll be just as good .

@ricardocc22 5 жыл бұрын

Totally agree 👍 my shoulders are shot because of internal rotation. After I changed to the "lean forward" technique... got gains and no more pain and the movement is now one of my favourite. Even my physiotherapist said that my shoulder health has improved.

@hypnos-7371 5 жыл бұрын

@@ricardocc22 thanks for feedback man ! I dont have shoulder issues ( yet 😅 ) but i really want to stay injury free as long as possible, even if there was greater gains with this technique i wouldnt do it

@ricardocc22 5 жыл бұрын

@@hypnos-7371 totally agree and you're on the right track. Don't do the same mistake as me 😉 get those gains without injury 😄

@VideoFanatic13 5 жыл бұрын

if i lean forward do i still raise my hands 15 degrees to the front or do i keep them directly to my sides?

@ryanhalien8468 5 жыл бұрын

Thank you, I was looking for a comment pointing this out, Jeff Cavalier from AthleanX recommends external rotation since internal rotation will VERY often lead to injuries and I tend to agree with him. Granted the internal rotation will hit the lateral delt more sharply but it’s not worth the risk, gotta give him credit though he does point out the risk of injury but I think it’s higher than he makes it out to be. Especially with the high reps he’s recommending, a repetitive stress injury in the shoulder from the internal rotation is all but guaranteed

@TaxEvasi0n 5 жыл бұрын

Awesome! A goal for me this year is to get bigger shoulders. I’ve upped the weight slightly, but I’m only doing 10 reps. Now that I’ve watched this I’ll have to down the weight and increase the reps. I also increased the frequency of lateral raises.

@user-tr2dh4xx6u 2 жыл бұрын

yeah lmao i do 30-40 reps with diff rotation of wrists and i always get funny looks when i grab a 5lb dumbbell and a guy half my size is grabbing the 20 for the same exercise, half rep, swinging and poor form. im progressing pretty fast with this technique and will be up to 10lb in a few weeks

@joejtkelly Жыл бұрын

That’s more testing your muscular endurance rather than for hyper trophy. Somewhere between 8-12-16 reps is usually more optimal

@charliemancuso6980 Жыл бұрын

Your upper chest video helped me so much. Felt like no matter how many incline db presses I did my upper chest was barely growing, I did the cable flys with the twist of the shoulder and 💥 Can’t wait to check out the rest of your videos

@cguerra 5 жыл бұрын

That tip about flexing the back when you hear clicking in your shoulder was great! I always feel I'm doing something wrong when I hear clicking, so I'm glad you addressed that.

@julesreview7090 5 жыл бұрын

Found this really helpful! Going to try this out for sure! 👍👍

@hxrvvvv 5 жыл бұрын

Bro Jeff takes over at: 2:42 3:00 6:14 7:10

@AreYouDaft09 5 жыл бұрын

lol 3:00 is pretty much how all the guys at the gym do it

@kyda__ 5 жыл бұрын

Rommie Samboski what the fuck are you talking about you idiot.

@juanesteban8938 5 жыл бұрын

Bro Jeff is hilarious

@yungeffen6173 5 жыл бұрын

Rommie Samboski tweaking

@Internal_hustle5 5 жыл бұрын

Awesome explanation of the technique, just recently started following you and I knew this but never really had an explanation of your technique Tuesdays have helped me better understand everything so appreciate your blogs bro

@jacoboblanco1555 3 жыл бұрын

Love the Egyptian Lateral Raise, it actually feels better for me than the dumbbell variation and for folks who might get pain with this movement try adjusting your position a bit, I found having a small amount of forward lean helped quite a bit.

@f3n1xplat3ad0 5 жыл бұрын

Amazing content as usual!!

@RainGamez 5 жыл бұрын

My favorite part besides all this scientific knowledge is your gym bro persona when you show how the lift is performed incorrectly

@purplegh0st311 5 жыл бұрын

Gym bro persona looks like a soldier or Marine who lifts without proper form

@Elogamer15 5 жыл бұрын

6:32 bro Jeff has I.L.S.

@TT-zp8hg 5 жыл бұрын

Lmao and all those gym bro’s are bigger than you😂 go do your full rom and look the same forever

@tommeyer3871 5 жыл бұрын

So much value in this series, I‘m sure I will rewatch some of these in years to come

@mothboss 5 жыл бұрын

Jeff, thank you so much. This very well might be the first training session I ever do where my shoulder's don't click ominously at me.

@Slanderbot 5 жыл бұрын

Instead of internally rotating the shoulder to get a bigger focus on the medial deltoid, I lean forward slightly to shift the angle of gravity more in line with the medial deltoid. This essentially does the same thing as internally rotating without the possible issues of doing so.

@kimjongun2536 5 жыл бұрын

Same I use a bench at a slight angle

@user-tr2dh4xx6u 2 жыл бұрын

i just kind of naturally started leaning forward and focusing on pulling my shoulders backwards and up, not sure if thats good but it makes the workout much harder. i just have to focus on looking straight as i tend to put my head down which makes the movement easier and awkward.

@ethanclough8085 5 жыл бұрын

Jeff is the man! Always helping everyone out, I’m really loving these technique videos! Keep up the great work!

@EzdoesitPro 4 жыл бұрын

Love your videos man. Helping me out a lot. Correcting all my forms! 🙏🏾🙌🏾

@hoochhooch2181 4 жыл бұрын

Excellent job! Makes perfect sense. Thank you for outstanding articulation and instruction.

@IslamAbuauf 5 жыл бұрын

"Bro" Jeff definitely doesn't like the Egyptian Lateral Raise

@beatemb8101 5 жыл бұрын

Islam Abuauf why

@HarryPierpoint 5 жыл бұрын

@layney boy I don't get it either can you explain?

@danielmailhot4278 5 жыл бұрын

Bro Jeff is beat Jeff

@Tedisdeaad 5 жыл бұрын

@@HarryPierpoint "Bro Jeff" is the version of Jeff in the clips where the person is performing the lifts incorrectly or with excessive weight.

@rhythm0138 5 жыл бұрын

Jeff has a alternative which includes an inclined bench which is almost close to this

@footylad21 5 жыл бұрын

Great video as always Jeff. Any research or ideas how well the Arnold Press stimulates the lateral delts? Thanks

@nickbremer8048 5 жыл бұрын

Jeff you are the man! love the content bro, I thought I had this down but I'm going to drop some weight and make some solid gains. Keep these coming!

@neurocosm 3 жыл бұрын

I like the way you present these in the edit. Voice over with cutting into show yourself and the emphasis it gives. Excellent. Subbed.

@davidchen1893 5 жыл бұрын

TLDR: Proper form @2:44

@gnarleyric3289 3 жыл бұрын

nice

@morskipaskenny 5 жыл бұрын

Great video Jeff! I have a question about your other videos if that's okay. In your Push Pull Science Applied series, you tell us to do 4 sets of 12 - 15 reps of Triceps Pushdowns, but isn't that kind of a high rep range? Don't triceps respond better to heavier loads due to the higher ratio of Type 2 Muscle fibers? ( Same goes for biceps, as in the "Pull" workout we still do high rep isolation movements for the biceps ) Thanks man! :)

@Dcent_K 5 жыл бұрын

Thank you for the quality videos. Thanks for the great cinematography and good audio. Thank you for your research and your own experience implementation in your explanations. You sir, are a great KZfaqr.

@aestheticascetics67 5 жыл бұрын

I love these technique Tuesdays so much. They’re a great way to check myself on my form.

@dannyd7714 5 жыл бұрын

I like doing them seated, leaning slightly forward, head straight forward, as a drop set. 10 lbs to failure, 8 lbs to failure, 5 lbs to failure. 4 to 5 sets depending on the burn in the 4th set. Sometimes I can't even lift my water after the 4th set 😂 I like to throw in shrugs between sets. Completing the side delts I do 7 sets of leaning cable side raises to failure. Around 15-20 reps.

@Orrinton 5 жыл бұрын

Hi jeff, great video as always I have one quick question though. Would you also recommend leaning against an inclined bench for some sets of the DB lateral raise? I find it takes my lower body out of the equation much more which improves my mind-muscle connection and ability to control the weight. Would this be a good tactic in addition to standing/seated raises?

@johnmcleod6308 5 жыл бұрын

Great explanation man. I've Been training for 3 decades ... you added great displays thank sir. New subscriber this was my very 1st video viewed...💪🏿

@livebythews 5 жыл бұрын

Thank you! My shoulders are always my weak/injury prone area. This helps a ton!

@johndunno3376 5 жыл бұрын

But what about the internal rotation attack on the shoulders? (Seriously, this 'pinky higher' way for me: 1. Causes popping 2. Causes pain and discomfort) Personally, I like more "Athlean-X" way of doing it. Upd: just forgot to say that there might be a psychological component to it

@wasbii22 5 жыл бұрын

I think, hes not really talking about it as he is suggesting the best way to build muscle. And pinkies down does cause for more side delt hypertrophy

@JeffNippard 5 жыл бұрын

Игорь Агапов as I say in the video, then don’t do it. It’s a very minor detail either way. Avoiding pain is more important. But by the same token (not saying it’s necessarily the case here) there’s a lot of fearmongering™ on KZfaq that has people experiencing the nocebo effect from anticipation of pain from a supposedly “dangerous exercise”. So be aware of that as well.

@jameskinchington2407 5 жыл бұрын

Do not internally rotate when doing this exercise, it’s very bad for the shoulders

@Sandarpan 5 жыл бұрын

I'd rather externally rotate my shoulder and lean forward to target the side delts

@johndunno3376 5 жыл бұрын

@@Sandarpan That's what I usually do

@larvitardratini5965 5 жыл бұрын

Athlean X tells me not to do this. Internal rotation with elevation is bad for your shoulder.

@meowchinchilla4009 5 жыл бұрын

Larvitar Dratini true not worth the risk

@soleilsonira4467 5 жыл бұрын

he put a warning there

@jamesolson1537 5 жыл бұрын

If you have to add a warning you probably shouldn't suggest it at all imo. When you're not speaking to an individual client, but a mass audience, I dont think you should make suggestions that need warning labels like this when there are plenty of ways around this to isolate the side delts without causing impingement issues. If it's bad for most people don't even suggest it as an idea on a platform like this. Because I think we can all agree that there are going to be a handful of people that try this pinky up method , despite the warning, and get hurt as a result. That makes it unwise imo.

@jamesolson1537 5 жыл бұрын

@@xstremephotography yeah we know it's about mobility. We want people to keep it. Read my other comment. I know not everyone has shoulder issues, but it's also easy to create new issues by doing exercises that cause problems like what is being addressed now, or like upright rows.

@nvmffs 5 жыл бұрын

Enough already with the AthleanX bull. He's wrong about neutral grip lateral raises. It causes massive discomfort and leads to injuries.

@anaperez4263 5 жыл бұрын

taking a movement anatomy class and you help with the abduction, internal, external rotation . Thank you so much!

@JohnnyRiches 5 жыл бұрын

My dude I was watching this on my xbox, I had to sign in just to comment. I'm impressed with your vid and description, you've done a very great job!!

@Love-you-too 5 жыл бұрын

When targeting the rear delts you don’t internally rotate.. you just tilt yourself on a bench. To target the lateral delts you can even externally rotate and tilt your bench accordingly if it feels better this way. Make sure to stay safe on a staple exercise like this one. It is stupid to hurt yourself on a basic isolation movement.

@Creature1009 5 жыл бұрын

My favorite cue for the lateral raise is to try to touch the wall rather than thinking ‘up’ I think leaning away and doing one arm is a better resistance profile with a dumbbell but the best variation has to be hypertrophy coaches own lying wrist cuff laterals using a freemotion cable setup. Great video! Keep em coming

@lachyfreestone9311 5 жыл бұрын

Mate, asked for this one last week, what a legend. Been curious about this specific exercise for a long time. Praying for Bent Over DB row to be included soon too

@jonathanbalasingh9823 5 жыл бұрын

I really like the content you post. Very informative and useful and yet so simple. All the best to you!

@ShaolinKungFuBear 5 жыл бұрын

Just learned planes of motion. I get it now lol.

@12336062 5 жыл бұрын

Instead of internal rotation just lean foreward slightly and you get the same effect without the injury risk

@horurheimisson5711 5 жыл бұрын

Really clear and simple good advice. You also have very nice aesthetic symmetry. A man who obviously practices what he preaches.

@samuraihagakure 5 ай бұрын

Alrhough i just found this video, i am excited to save it and try it. I recently just had a tear in the supraspinatus tendon in my shoulder and I cannot do shoulder exercises at the moment. I have surgery next month followed by 3-4 monrhs of recovery and rehab. But! I am super excited about getting back at it after and getting my shoulders back to what they were and more! Thanks Jeff!

@jn5433 5 жыл бұрын

This has already been told by jeff cavaliere, noticed it with some of your other content: using the face pull exercise on push day at the end of your workout

@nvmffs 4 жыл бұрын

What's that got to do with this video?

@thedalaidrama 5 жыл бұрын

Jeff, the type of guy to work “shoenfeld and collegues” into a toast!

@CherieDeDieu 4 жыл бұрын

Lateral raises are definitely a staple for shoulder growth. I especially love doing them inclined.....have achieved great shoulder strength and growth from that.

@julialongo 5 жыл бұрын

Technique Tuesday is so far my favorite series of yours!

@charleneawexome 5 жыл бұрын

kinda lerking in the comments to dig up Steph's loving and supporting comment 👀btw the wannabe "bro" Jeff is always cracking me up!

@mikaelmarvin5606 5 жыл бұрын

Make how to build calves pls, great content as always

@SurfWax88 5 жыл бұрын

whoa whoa, he only covers goals that are realistic. He's not a magician.

@mikaelmarvin5606 5 жыл бұрын

@@SurfWax88 I like to delusion myself, but true... #TeamNoCalves

@JeffO- 5 жыл бұрын

Yeah, just give it up man.

@Oboro911 5 жыл бұрын

Lmao fucking train your calves 4x a week stop being a fucking pussy!

@mikaelmarvin5606 5 жыл бұрын

@@Oboro911 you're right dude fck this!

@brianbachmeier34 4 жыл бұрын

Great video Jeff! This is the first time I have visited your channel.

@maeallemand8587 5 жыл бұрын

Thank you sooo much Jeff for all your efforts you do for us!!💪❤

@leinekenugelvondoofenfocke1002 5 жыл бұрын

Instead of internal rotation (pinkies up) why don't you try bending forward? It hits the muscle the same without the impingement position. I learned that on Athlean x. Honestly I've developed better capping from hand stand pushups than side lateral raises. That's with my body facing the wall so the side delts are more involved to keep me from falling forward. Works by the same principle. I think the side delts, or mine at least prefer high weight.

@ssheikh3598 2 жыл бұрын

Only OHP and Rear delt work for me, my delts look more "capped" as I started working rear delts more....

@gangstaelegantproductions2780 2 жыл бұрын

I find hand stand pushups too difficult to start, what are some easier variations to build up from?

@leinekenugelvondoofenfocke1002 2 жыл бұрын

@@gangstaelegantproductions2780 You really can just elevate your feet on a wall one workout at a time until you get there.

@straightgains6239 5 жыл бұрын

Jeff the type of guy to educate us all! Great content thanks for uploading! Your the reason i’m making great progress would love you to let me know what you think of my form! Great work keep it up :)

@carsalot5056 5 жыл бұрын

StraightGains good work form can be slightly improved mate

@georgeschlanger3129 5 жыл бұрын

StraightGains Dude I see you everywhere. Love your motivation keep going

@straightgains6239 5 жыл бұрын

Cars Alot Thanks I’m working on it what exactly should I focus on?

@straightgains6239 5 жыл бұрын

george schlanger Thanks mr Schlanger!

@carsalot5056 5 жыл бұрын

StraightGains maybe some wrist mobility exercises for your grip on the squats also try to focus on the hip drive mate

@anthonymccarthy4164 5 жыл бұрын

You have some of the best planned videos on this topic. Very clear explanations.

@yousafhassan8655 5 жыл бұрын

Who makes such detailed videos full of research knowledge for free? Hats off man. Your videos are so amazing.

@thenew4559 4 жыл бұрын

I've always liked doing this exercise how Jeff Cavaliere recommends doing it. He recommends pausing your movement at about 30 degrees on the way up, as this avoids allowing you to use momentum from the bottom portion of the movement (which is the easiest portion of the movement) and makes the exercise harder. I really have felt far greater muscle activation in the medial head when doing this exercise. I never felt the muscle work as strongly before as I have when doing it like this, and I have seen vast improvements in the development of my shoulders. I really didn't even have visible shoulder muscles until I began doing this exercise like this 4 or 5 months ago, now my shoulder span looks noticeably wider and I can see my shoulders starting to take that round shape. I feel like doing it this way just works the muscle so much harder. I have also heard that it is good to slightly lean forward at the hips by about 5 or 10 degrees, as doing it straight vertical will involve the front delts a bit at the expense of the maximum use of the medial delts.

@tonmy21 5 жыл бұрын

Jeff of Science vs Jeff of Atheleanx Whoever Grinds.. We Win!

@ericlivernoche522 5 жыл бұрын

Really appreciate the quality content you put out there Jeff! TY!

@tylerharris496 4 жыл бұрын

Thanks Jeff that tip on gripping the dumbells higher up and keeping your pinky in the middle really helped!

@notafed6817 Жыл бұрын

I've done side raises so many times, not once have the delts been sore or strained/burning

@it991 Жыл бұрын

Then unfortunately, you didn’t do it correctly. But don’t worry, I had that same problem too in the beginning.

@DutchDukeMan Жыл бұрын

go lighter on the weight and increase the reps

@Dat.BoyJay Жыл бұрын

Same with me but with the overhead press. My shoulders burn during the workout but the next day there is no soreness whatsoever

@asherfrankel1515 Жыл бұрын

same with me, for some reason i dont really get sore on anything, even if im doing lateral raise dropsets to failure or everything to failure i wont get sore. To be fair I've been lifting for less than a year but i dont think that has to do with anything

@danielmillward9947 3 ай бұрын

If you train a muscle more than once a week you'll never get sore the next day unless you incorporate a new movement angle

@LOLOLOLOLOLOLOLOL347 5 жыл бұрын

What are your thought on leaning forwards slightly and rotating the dumbbells externally to avoid impingement problems as shown by AthleanX?

@LOLOLOLOLOLOLOLOL347 5 жыл бұрын

isaac doty Fairs, think it’s more if you have impingement problems. I’ve been doing those since they feel more comfortable along with cable lateral raises. They definitely work and feel more comfortable, but that’s probs because I injured my shoulder playing rugby. But, yea I get what you mean with athleanX, best to try and see if his methods works for you. If not, then don’t do it and you get the benefit of not looking like an idiot 😅

@MrCow579 5 жыл бұрын

@@isis22599 i disagree with you, as someone with a lot of shoulder issues due to a car accident, athlean x is a lifesaver when it comes to shoulder technique.

@tommydashed4205 5 жыл бұрын

@@isis22599 You find? How do you find this? By getting a masters degree in physical therapy and a bachelor's of science in physioneurobiology/premed? Or were you just trying to appear superior while letting the words fall out of your ass onto the computer screen?

@rn6045 4 жыл бұрын

@@isis22599 You dont know anything little boy

@isis22599 4 жыл бұрын

@@rn6045 I'm a personal trainer .... I promise you I know alot more than you

@drhoomz 4 жыл бұрын

Jeff Nippard explains what even Jeff Cavaliere fails to. Came here specifically to see if there was any direction on the angle of the arm relative to the torso and wasn't disappointed. This is my new favorite KZfaq channel