Big Shoulders Workout

Getting round shoulders is a challenge, but there is help. Sean Nalewanyj goes over the basics of shoulder development with the usual, no-nonsense advice:

As mentioned by Sean, overhead presses are not the best way to build wider delts. You need to hit the side and rear delts with laterals. Let’s make sure you’re doing these correctly:

Side Lateral Technique

7 biggest side lateral mistakes:

#1 – Excessive Weight/Momentum – If you have to swing your body aggressively and heave the weight around, then the weight is too heavy. It’s not about how heavy you lift, but instead the amount of tension you place on the muscle.

#2 – Upright Posture – Lean slightly forward and keep your knees bent to maximize the tension on your side delts.

#3 – Raising The Weights To Your Front – This is a SIDE lateral raise, and to hit your side delts effectively, make sure to raise the weights up to your sides.Raising the weight to the front of your body will hit your front delts.

#4 – Keeping Abs Relaxed – Always keep your abs tight and braced on every exercise you perform in the gym. This is an awesome side lateral raise tip that will really help you hit your side delts with more force. This will help take your spinal erectors out of the movement.

#5 – Raising Hands Higher Than Elbows – All this does is shift the stress onto the rotator cuff. This will often happen when you are trying to lift weights that are too heavy. Keep your elbows and hands in line with each other at all times on your shoulder raises to make sure it’s your lateral delt doing the work.

#6 – Raising Arms Above Parallel To The Floor – This takes the stress off the side delts and moves it onto the traps.

#7 – Doing Dumbbell Side Lateral Raises Only – This is not necessarily a mistake, but instead a bonus tip on how to maximize tension on your side delts. Mix in some one arm cable side laterals as well, as cables are superior for providing consistent tension on the side delts throughout the entire range of motion.


Rear Lateral Raises

Two tips to improve on the bent over lateral raise:

#1 – Use Cables

  • Using cables as opposed to dumbbells will help maintain constant tension on your rear deltoids.
  • With dumbbells, gravity will do half the work for you, therefore losing the tension on the lower part of the movement.

#2 – Don’t allow shoulder blades to retract

  • Let your arm hang forward so that your upper back stays nice and flat.
  • This will help isolate your rear delts and remove the upper back from the equation.

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Other tips from Sean Nalewanyj: