Shoulder Exercise | Get Big Shoulders (SIDE AND REAR DELTS!)

If you need a shoulder exercise to help you build bigger side delts and rear delts without having to use the same weights that you usually do, then this is the one you’ve been looking for. In this video, I’m going to show you an exercise for shoulders that will build size on two of the most underdeveloped heads of the delts with one move.

Even if you are doing overhead presses for your shoulders, it doesn’t mean that they are growing to the size you are looking for. This is because the delts often respond best to the shoulder raises when it comes to building muscle rather than just overall pressing strength. That said, if all of your lateral raises, front raises and rear delt raises are being done with a range of weights and dumbbells that fall into something I call “No Man’s Land”, then you will definitely want to try this out.

Start by grabbing a weight that is substantially heavier than what you would normally use for side lateral raises. For many, this will be in the 40’s, 50’s or even 60 pound range. Next, you will want to lean forward slightly until your torso is at about a 20 or 30 degree angle.

Now, unlike a cheat lateral raise which has you pushing the dumbbell up and out away from you, this is going to drive shoulder abduction via a pulling motion.

This small but important difference holds the key to the success of this exercise for building bigger shoulders. Many times, people relegate their shoulder raises to the end of either a long pushing workout where they have already done bench presses, shoulder presses, and maybe even close grip bench presses. Fatigue becomes an issue and the heavier weights that would normally benefit you on the cheat lateral raise are being compromised by needing too much momentum to move them.

If on the other hand, you were able to have the posterior chain muscles of the upper back assist you in rowing the weight up, tapping into the freshness of these muscles in order to get the job done, you would be able to overload the middle and rear delts for more growth and stimulation of type II fibers without the compromise.

With the dumbbell starting at a position in front of the thigh, simultaneously row and lift the elbow out to your side and back. Make sure not to let the elbow stay too tight to the side of your body. If you do this, you will shift the load to the lats rather than the muscles of the rear delts and upper back. Also, if you don’t get the elbow away from the body enough you are going to limit the abduction of the shoulder, defeating the purpose of getting the side delt to be responsible for the lions share of the load.

Row the weight as high as you can under control. Again, unlike the cheat lateral, your shoulders will be controlling every inch of this shoulder exercise. Attempt a brief squeeze at the top of the rep if you can and then lower slowly and continue for about 6-8 reps or until you can’t perform another rep in good form.

Remember, you should be training within this lower rep range to take advantage of the fact that the delts are capable of handling heavier loads here and realizing that this is what is going to make them grow. This is especially true if you are doing all of the shoulder presses and heavy overhead press work right now but still can’t get your stubborn shoulders to grow.

Give this shoulder exercise a try today and I promise you will feel the difference instantly. Remember, don’t abandon the light dumbbell raises as well. Due to metabolic overload (another key driver of muscle growth and hypertrophy) you will want to compliment your training and leave no gaps in what you are doing if you want the best shoulder mass possible.

If you’re looking for a complete shoulder workout as well as exercises for shoulders that will build all three heads of the delts using science, be sure to head to via the link below. Use the program selector tool to find the plan best suited to your current physique goals and start looking like an athlete in just weeks.

If you are looking for more shoulder exercise videos including those that will help you bulletproof your shoulders, be sure to subscribe to our channel using the link below. Remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije mjesec

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Lentic Catachresis

    Lentic CatachresisPrije mjesec

    *Re: Shoulder exercises* Hoping I can get him to reply but my PT and ortho surgeons are absolutely vehemently *opposed* to weighted lateral raises stating that they are the quickest way to torn labrums and that weighted motion in that way is "completely unnatural" to human musculoskeletal system (they are both at USC in LA) They stated that the only isolated shoulder exercises that should include any weight are forward raises thumbs up straight ahead and at 45 degree angel (preferably with resistance bands); and also external rotations. Those are the only useful likely non injury producing shoulder exercises. Anybody want to comment on my doctors words? Because I'm all ears if they are wrong (which I hope they aren't!!)

  3. Kamil Umer

    Kamil UmerPrije mjesec

    @David Freeman Thanks for replying me but are you part of Athlean -x team

  4. David Freeman

    David FreemanPrije mjesec

    @Paolo Adrian I mean just let it hang normally. I know when I tried doing this I ended up shrugging my shoulder upwards, which in turn made it so I used my traps more than my shoulders. So just try and keep your shoulders level

  5. Paolo Adrian

    Paolo AdrianPrije mjesec

    @David Freeman So I should let my shoulder relax like really hang low when doing the exercise?

  6. David Freeman

    David FreemanPrije mjesec

    @Kamil Umer you answered your question; eat better

  7. ForceOfVader

    ForceOfVaderPrije dan

    Get it Jesse! That outro is straight fiiiiiyah!

  8. Isaac Aguilar

    Isaac AguilarPrije 2 dana

    Keep the outro. Implement it in every video

  9. Ivan S.

    Ivan S.Prije 2 dana

    The outro is just outstanding, the best part of the video!

  10. Aspect Dank

    Aspect DankPrije 5 dana


  11. Maxxim Wissman

    Maxxim WissmanPrije 10 dana

    Yo the Jesse outro is the biggest motivation this channel has shown

  12. Joe Mathis

    Joe MathisPrije 13 dana

    Really enjoy the shorter videos. Anything over about 5m and I move on. you have really good content but historically your videos were way too long. Just watched your short on shoulders 3 way attack....Awesome!

  13. Migz

    MigzPrije 14 dana

    Haha the outro is the real thing to watch here 😂😂

  14. Nicholas Hernandez

    Nicholas HernandezPrije 15 dana


  15. Gaming Anime

    Gaming AnimePrije 21 dan

  16. SuperVanilaice

    SuperVanilaicePrije 22 dana

    Monster Outro! Congratulations Jesse.

  17. LJ PH

    LJ PHPrije 23 dana

    where can I incorporate my abs workout ? in push/pulll/leg/rest day?

  18. akapabs

    akapabsPrije 23 dana

    Not watching Jesse's outro is killing your gains! 3:51

  19. Isaiah Malin-Acosta

    Isaiah Malin-AcostaPrije 25 dana

    Anybody have any good advice for a guy with a clicky ass shoulder? well more of a pop if i move it the right way. Anyway its annoying as shit and i think it happened from bad form on the bench press. ive read it could be tissue brakedown between the bones, but im not sure. I can still bench, but my shoulder just feels weak now. even with just the bar, not like im gonna drop it but more like my shoulder isnt solid or something. thanks peeps!

  20. BlackHat Fitness

    BlackHat FitnessPrije 16 dana

    Do you have the it’s-no-big-deal shoulder popping, or do you have the it’s-chewing-up-my-shoulder-joint shoulder popping? You’re going to need to dig into your history a bit. Have you had a shoulder “separation” in the past? Has your shoulder popped out of the socket, or been dislocated, in the past? Have you had shoulder trauma, perhaps due to a car accident or sports injury, where you had significant pain and then you assumed healed because, well, there’s been no pain over the past 5, 10, or even 20 years? Think way back. If so, then this popping may be a big deal. If you’ve never had any of these past traumas, then chances are, the popping is no big deal.

  21. 18-4076 mohammed laden Surfaraz A

    18-4076 mohammed laden Surfaraz APrije 25 dana

    Jeffs veins are bigger than my dumbbells..!!!

  22. ValidUs

    ValidUsPrije 28 dana

    I don’t know how he can look the same year after year. What the fuck does hi takes?

  23. Luke Martin

    Luke MartinPrije 28 dana

    Liked the video just for jesses outro

  24. Tony X

    Tony XPrije mjesec

    What does Jeff think of the arm pit row (monkey row) ?

  25. Scambovi ravioli

    Scambovi ravioliPrije mjesec

    Hey, I started doing this exercise and ended up straining a tendon in my elbow pretty badly. Any tips on what I might be doing wrong? I don't think I was going too heavy. Only used a 35lb and I do 40s for a normal row.

  26. Hans Gruber

    Hans GruberPrije mjesec

    Haven't watched these videos in a while but holy shit Jesse is so much bigger than i remember. congrats mate

  27. Андрей С.

    Андрей С.Prije mjesec

    Wow, Jessy. Incredible progress

  28. BANDIT AND 2.0

    BANDIT AND 2.0Prije mjesec

    Lmao Jessie outro was great

  29. KattenGuztav

    KattenGuztavPrije mjesec

    20 000th like

  30. Francis Campbell

    Francis CampbellPrije mjesec

    To Jesse’s gains 👏👏👏

  31. Tyler Marks

    Tyler MarksPrije mjesec

    It must be hard to be passed up like that. Jessie is so fricking huge it makes Jeff look like a pre pubescent child

  32. Lawrence :)

    Lawrence :)Prije mjesec

    I've got 6.25 inch wrists. I've found my mentor. Fuck let's do this!

  33. Abhay Ranjan Moharana

    Abhay Ranjan MoharanaPrije mjesec

    Like this push dominated

  34. George L

    George LPrije mjesec

    I’m surprised he didn’t tell us these ruin our gains

  35. Andres Posada

    Andres PosadaPrije mjesec

    Hilarious outro Jesse😂😂😂

  36. Khaled Ismail

    Khaled IsmailPrije mjesec

    when jeff has pasta for lunch he eats two plates, one with his right hand and one with his left hand to prevent muscular imbalance

  37. Jari K L

    Jari K LPrije mjesec

    Lord Jesus died for our sins on the cross and rose from the dead on the third day. If we repent and believe + trust in Lord Jesus, we will be saved, from hell and lake of fire, to everlasting life.

  38. Sheff Kane

    Sheff KanePrije mjesec


  39. Joshua Koch

    Joshua KochPrije mjesec

    Jesse is now stronger than me..

  40. Mariano Capurro

    Mariano CapurroPrije mjesec

    Hi Jeff, i´m a big fan from Argentina. I want to ask you what can i do to fix epicondylitis? every time I want to use dumbbells for arm and shoulder exercises I start to feel pain. The doctor recommended me to find a routine that works the arm muscles. Thanks a lot!!

  41. Lucent Shadow

    Lucent ShadowPrije mjesec

    Damn, I haven’t checked in with these guys in a while - Jesse has been hauling out here. Tons of progress 💪🏽

  42. superperidot1359

    superperidot1359Prije mjesec

    Seeing Jeff and Jesse on screen together is always great. It's awesome to see you guys sprinkle here and there some entertainment along with the excellent fitness info you share with us. Keep it up guys, you rock!

  43. Abraham Rios

    Abraham RiosPrije mjesec

    Jessy good for you brother 👍🏻

  44. BackToLife

    BackToLifePrije mjesec

    Personally love his workouts! You inspired me to do my own channel about fitness! 🙏🏽

  45. SGod “SHolmes20” Like

    SGod “SHolmes20” LikePrije mjesec

    That is brilliant, man! I was born without rear delts. Years of surfing and sports and still have little boy delts 😭. Thank you for all of your videos 🙏

  46. Haythem Lutfi

    Haythem LutfiPrije mjesec

    You make "Great" videos, great content and I thank you for that. However, you have so much knowledge and too much information that I'm sure would be beneficial if it was in a book or for someone who's doing a research. Use exercises videos instead of having the camera shooting a video to your face while your speaking. Now that we know who you are and what you look like and your friend Jesse, I guess it would be best to have videos of your self or Jesse or even both showing us what to do and what not to do without giving microdetails cause we are convinced that you know what you're saying, otherwise I would skip over your videos, but I watch and listen to you though I feel you can say much more with speaking less. I honestly started skipping some of your videos as others are saying the same with 1/10 of video length. Good luck to you and Jesse and would love to see more content from your channel

  47. Mo Edel

    Mo EdelPrije mjesec

    Please make athlean rx kosher!!!!!!!!!

  48. SoundGuyDave

    SoundGuyDavePrije mjesec

    Jeff’s microphone knows all about Gain.

  49. Allen Wright

    Allen WrightPrije mjesec

    Nice dead lift!

  50. Free Top

    Free TopPrije mjesec

    I just watched my first video form you from 3 years ago love to see you still going at it loving the content rn

  51. Matthew Bacque

    Matthew BacquePrije mjesec

    That outro has me smiling 😄😅😆👍

  52. kareem hijazy

    kareem hijazyPrije mjesec

    Jeff sends each messege to his wife twice, once with each hand to avoid muscle imbalance.

  53. smitchenblue

    smitchenbluePrije mjesec

    Brilliant. Does it have a name? 😀

  54. Siddharth Dahiya

    Siddharth DahiyaPrije mjesec

    Thank u jeff 🔥🔥🔥🔥🔥🔥🔥🌟☝🌟☝🌟☝🌟☝🌟☝🌟☝🙌💪🙏🙏

  55. Louie Argos

    Louie ArgosPrije mjesec

    Sooner or later jesse's gonna have his own channel, and all of these would just be in the past

  56. chiranjivi acharya

    chiranjivi acharyaPrije mjesec

    Loved the outro 😂😂

  57. D G

    D GPrije mjesec

    Jesse is the man 💪

  58. Carla Moreno

    Carla MorenoPrije mjesec

    Thanks it was an important and useful hint :)

  59. Chris Goodwin

    Chris GoodwinPrije mjesec

    Please less Jesse

  60. moviees

    movieesPrije mjesec

    Jeff doesn't wear watch to prevent from muscle imbalance

  61. 4637bigred

    4637bigredPrije mjesec

    I workout chest, arms and shoulders 3 days a week. On my rest days would it hurt or help to do push ups and pull ups or should I rest ? Thanks, Morgan

  62. BlackHat Fitness

    BlackHat FitnessPrije mjesec

    @4637bigred awesome! There are some vids on there that can help. Comment on them with any questions you have and I’ll gladly respond

  63. 4637bigred

    4637bigredPrije mjesec

    @BlackHat Fitness perfect, I just subscribed to your channel

  64. BlackHat Fitness

    BlackHat FitnessPrije mjesec

    @4637bigred well I certainly can help if you like

  65. 4637bigred

    4637bigredPrije mjesec

    @BlackHat Fitness Hey Aaron thanks for the reply. I am trying to get growth in my arms, chest and shoulders.

  66. BlackHat Fitness

    BlackHat FitnessPrije mjesec

    Why do you work the same 3 body parts 3x per week?

  67. Rick Thompson

    Rick ThompsonPrije mjesec

    Very impressive Jess

  68. cesar7peru cesar7peru

    cesar7peru cesar7peruPrije mjesec

    We are so happy for our Jesse Amazing job ✔️

  69. Paolo Adrian

    Paolo AdrianPrije mjesec

    uhh is it normal that my traps hurt but my shoulders dont after doing this?

  70. J R

    J RPrije mjesec

    Jesse rocks

  71. Go to a happy place

    Go to a happy placePrije mjesec

    Hey Jeff, Could you please make a video for nerds and shoulder pain and best exercises etc to do to fix them? Thank you my hero, my love.

  72. NothingToSeeHere

    NothingToSeeHerePrije mjesec

    Damn... remember when Jesse was the skinny guy?

  73. Luthier Vandros

    Luthier VandrosPrije mjesec

    Ah the lawnmower

  74. Mark Williams

    Mark WilliamsPrije mjesec

    I give it 6 months,and Jessie will be in better shape than Jeff!!!

  75. PledgeStarr Inspire

    PledgeStarr InspirePrije mjesec

    I thought you were starting a perfect PPL split series. We only got the pull workout 🤷🏻‍♂️

  76. Benjamín Guzmán

    Benjamín GuzmánPrije mjesec

    I've waiting for that outro for sooooooo loooong hahaha thanks jessie

  77. M. W.

    M. W.Prije mjesec

    Crapped myself when he said "most people are lifting up to 30s". Thought he was talking in KG's. Almost cried.

  78. FaizaanR

    FaizaanRPrije dan

    Same bro 😂🤦

  79. Nino Radović

    Nino RadovićPrije mjesec

    s t o p

  80. Adam Cohen

    Adam CohenPrije mjesec

    Congrats to Jesse for a monster deadlift AND a dope intro/outro sequence. These videos have been amazingly helpful, informative and fun to watch particularly during the Pandemic. Thanks for all the great and informative content guys!

  81. Everything Bodyweight

    Everything BodyweightPrije mjesec

    Are there bodyweight alternatives for the calisthenics audience out there that don't pump iron?

  82. Al Jenx82

    Al Jenx82Prije mjesec

    Are there any workout videos on this channel for thicker neck?

  83. Ulan T.A

    Ulan T.APrije mjesec

    Hello I have a question for you why I have core muscles in one line, one stripe is developed and the other stripe is undeveloped and the muscles seem to be wavy, I have one on top, one on the bottom, here are the muscles of the back, the broadest back I have just come already I am on the horizontal bars today pumped up I feel back pain only on the right side of the back of the lats But in the left side of the lats I do not feel pain the same happens with other muscles please answer this question

  84. Ulan T.A

    Ulan T.APrije mjesec

    @tayo lenson thank you

  85. tayo lenson

    tayo lensonPrije mjesec

    @Ulan T.A You can't change your abs, but you can change which side of you lats gets worked the most. Coincidentally I have the exact same problem as you ( my right lat gets worked more than my left lat), so I videotaped my form and found that my bar path is a bit skew favouring my right lat more, so I worked on my form. Also it helps to really think about working your left lat and squeezing it.

  86. Ulan T.A

    Ulan T.APrije mjesec

    @tayo lenson and this can be somehow corrected?

  87. tayo lenson

    tayo lensonPrije mjesec

    Your abs are like that probably because of genetics, and your right lat is doing more work than the left, that's why the right one hurts more.

  88. Иван Травин

    Иван ТравинPrije mjesec

    Hello. similar to crash like rhabdomyolysis possible. Symptoms (😨) @#$$&$#@#&) /! -"i have that"... - This too may have. Muscle after smashing. 4:06

  89. Don Torelli

    Don TorelliPrije mjesec


  90. Erik Wahlberg

    Erik WahlbergPrije mjesec

    Best outro of all time. Lmao

  91. Laksh Luthra

    Laksh LuthraPrije mjesec

    Can you pls educate use about dumbell deadlift?

  92. GutharNBA

    GutharNBAPrije mjesec

    Cam guy is too close.

  93. Amer Gammas

    Amer GammasPrije mjesec

    I watched this video twice to avoid imbalance

  94. Taylor Brown

    Taylor BrownPrije mjesec

    I would kill to have Jesse’s job

  95. J. Bobo

    J. BoboPrije mjesec

    I was here for the outro.

  96. priti s

    priti sPrije mjesec

    Sir how to get biceps vein

  97. Isak Abisua Oliva

    Isak Abisua OlivaPrije mjesec

    Intro it is not in intro no in the end hahahaha

  98. Isak Abisua Oliva

    Isak Abisua OlivaPrije mjesec

    You advice has helped me a lot for my workouts are worth gold thanks Jeff say hello to Jesse


    CYCLING SAMUIPrije mjesec

    Jessies hilarious....when's his show start?

  100. nunnink av

    nunnink avPrije mjesec

    Jesse flexing like Randy Macho Man at the end.

  101. Prashant Sharma

    Prashant SharmaPrije mjesec

    Jeff sometimes the Camera is too close while you are trying to show how excersise is performed. Can you ask Jesse keep some distance please.Thanks guys for the great work.

  102. William Bortz

    William BortzPrije mjesec

    Damn Jesse got yoked

  103. MrBradley34

    MrBradley34Prije mjesec

    Jeff, what are the benefits of doing a wall squat? Thanks

  104. Young Prince

    Young PrincePrije mjesec


  105. TingleWolfASMR

    TingleWolfASMRPrije mjesec

    Guarantee after Jeff was done filming the actual demonstration of the lift, he rewatched the footage to see how many reps he did and immediately proceeded to perform the same amount of reps on the other arm to avoid muscle and strength imbalances. Side note: Jesse's deltoid insertion almost runs down to his elbow.

  106. Cpt Soban

    Cpt SobanPrije mjesec

    That outro needs to be a permanent thing in every video

  107. Spencer Cullen

    Spencer CullenPrije mjesec

    I’m only giving this video a like in support of Jesse

  108. Nigel B.

    Nigel B.Prije mjesec

    Jeff pours his coffee in reverse as to not internally rotate his shoulders.

  109. Jambas Juiced

    Jambas JuicedPrije mjesec



    STEALTHFORCEPrije mjesec

    Can you make a video of a workout for lower legs for max muscle gains

  111. Jaime Estrada

    Jaime EstradaPrije mjesec

    Jesse is looking solid!!!!!

  112. Sven R

    Sven RPrije mjesec

    Well, thumbs up for the outro

  113. Nick

    NickPrije mjesec

    Man... Jesse is a true example of where hard work with the right guidance will take you!!! 💪💪Keep it up!!

  114. Epi Health

    Epi HealthPrije mjesec

    I need Jesse to make me an outdo vid😂

  115. Vethavear

    VethavearPrije mjesec

    I laughed at this scary bigass dumbells zoom. Jessie you're the best!

  116. Isaac Becker

    Isaac BeckerPrije mjesec

    Hey Jeff, big fan. I know you take requests for videos every once in a while. I just learned about grinding scapula and that I have it. Would you consider doing a video on it? Thanks, your videos are a lot of help.