Summary of The ONLY 2 Exercises That Grew My Narrow Shoulders

The video discusses effective exercises for developing wider shoulders, emphasizing the importance of focusing on the Side Deltoids (side delts) rather than overtraining the Front Deltoids. The presenter shares two key exercises that helped them achieve significant Shoulder Growth and offers insights into proper technique and training strategies.

Key Wellness Strategies and Self-Care Techniques:

• Focus on Side Deltoids: Prioritize exercises that specifically target the side delts to achieve a wider shoulder appearance.
• Reduce Front Delt Overtraining: Limit exercises that excessively engage the Front Deltoids, such as Shoulder Presses, to avoid imbalances.
• Effective Exercises:
  • Cable Lateral Raises:
    • Lock elbow into side and rotate arm outward in the scapular plane for optimal tension and stretch.
    • Set cable slightly raised to shift challenge to the beginning of the movement.
  • Dumbbell Lateral Raises:
    • While convenient, they may not provide as effective a stretch; consider pairing with partial reps or leaning into the movement for better targeting.
• Progression Strategy:
  • Use a rep range of 10 to 20 reps; increase weight only after achieving 15 controlled reps across all sets.
  • For cables, use smaller weight adjustments (e.g., adding a 5 lb or 2.5 lb plate) to maintain form while progressing.

Additional Tips:

• Target Different Heads of the Shoulder: Small adjustments in technique can activate different heads of the shoulder, enhancing overall development.
• Incorporate Rear Side Delt Work: Use cable or incline dumbbell variations to target the rear portion of the side delts for a fuller look.
• Monitor Form: Ensure that form is not compromised when increasing weights, as it can hinder progress.

Presenters/Sources:

• The main presenter is an unnamed fitness expert who references Dr. Milo Wolf, a researcher involved in a study comparing cable and Dumbbell Lateral Raises.

Notable Quotes

— 00:22 — « What makes shoulders look wide and gives you that classic Vaper isn't every part of the shoulder, it's actually mostly down to just one main region: the side delts. »

— 01:15 — « If wider shoulders are your priority, I'd even recommend ditching shoulder presses altogether if they're not helping towards your goal. »

— 04:55 — « Let's just say he wasn't a fan. He sucks. It sucks. »

— 08:00 — « Research shows you can build muscle either by adding more weight or by doing more reps. This opens up a smarter way to progress. »

Category

Wellness and Self-Improvement

Video