The Only 2 Exercises Needed for Wider Shoulders

When it comes to building broad, powerful shoulders, it’s easy to get overwhelmed by the sheer number of exercises out there. But here’s the thing: more isn’t always better. In fact, you might be spinning your wheels with exercises that don’t pack a punch. According to Jeremy Ethier, focusing on just two science-backed exercises can help you achieve wider, more defined shoulders.

Jeremy Ethier is a fitness enthusiast, certified kinesiologist, co-founder of Built With Science, and the creator of the fitness-focused YouTube channel “Jeremy Ethier.” He is known for providing evidence-based fitness and training advice, backed by scientific research. Jeremy shares workout routines, exercise tutorials, and nutrition tips to help individuals achieve their fitness goals. His content often emphasizes the importance of proper form, effective workout strategies, and understanding the science behind fitness practices

Let’s dive into the specifics and why these moves are your ticket to a more impressive V-taper.

Why Focus on Side Delts?

• Side delts are the key to width: The shoulders are composed of three heads—front, side, and rear delts. For that wide, V-shaped appearance, the side delts are the real MVPs.
• Common training mistakes: Most people’s workouts overemphasise the front delts, thanks to exercises like bench presses and shoulder presses, which don’t prioritise width. Over time, this imbalance leads to shoulders that look strong from the front but lack the width to stand out.

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Exercise 1: Cable Lateral Raises

Why They Work:

• Maximised tension in the side delts: Cables provide constant resistance, especially where dumbbells fall short.
• Stretch-focused growth: Recent evidence suggests that challenging muscles in their stretched position can lead to better growth. Cable lateral raises hit this sweet spot.

How to Perform:

1. Set a cable machine slightly above the lowest setting.
2. Hold the handle with your working arm and step to the side, creating tension in the cable.
3. Raise your arm laterally, keeping your elbow slightly bent and leading with your wrist.
4. Lower slowly and repeat for 10-20 reps per set.

Pro Tip: Experiment with single-arm or double-arm versions based on comfort. Keep your arm moving slightly behind your torso to fully stretch the side delts.

Exercise 2: Rear-Focused Side Lateral Raises

Why They Work:

• Targets underdeveloped rear portions: These tiny tweaks focus on the often-neglected rear section of your side delts, adding a fuller, beefier look to your shoulders.
• Improved symmetry and aesthetics: A balanced shoulder looks just as good from the back as it does from the front.

How to Perform:

1. Set the cable machine at wrist height and stand slightly angled towards it.
2. Grab the cable handle across your body and rotate your torso 45 degrees.
3. Raise your arm laterally and slightly backward, maintaining tension throughout.
4. Focus on a controlled motion, stopping just before your shoulder “catches.”

Alternative: Use a bench set at a slight incline for a dumbbell variation. Lie chest-down and perform lateral raises.

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Enhancing Your Results

Adding Volume Without Overdoing It:

• Stick to 10-20 reps per set to maximise hypertrophy without compromising form.
• Use progressive overload: Instead of making big jumps in weight, use micro-adjustments (e.g., adding 2.5 lbs or switching to a heavier cable pin).

Overcoming Plateaus:

• Incorporate partials: After reaching failure with full reps, perform half-reps in the bottom range.
• Try lean-in lateral raises: Leaning shifts the emphasis to the stretched position for more effective activation.

Common Pitfalls and How to Avoid Them

Mistake 1: Using Too Much Weight

• Going too heavy compromises form and reduces side delt engagement. Start lighter and focus on proper technique.

Mistake 2: Neglecting the Stretch

• Not fully utilising the bottom range of the movement leaves gains on the table. Focus on stretching the muscle at the start of each rep.

Mistake 3: Ignoring Recovery

• Side delt exercises are demanding on smaller muscles. Avoid overtraining by allowing at least 48 hours between shoulder sessions.

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Building a Balanced Shoulder Routine

While the focus here is on lateral raises, a complete shoulder routine should also include:

• Front delt work (e.g., front raises) for a balanced appearance.
• Rear delt work (e.g., reverse flyes) to improve posture and back aesthetics.

Weekly Programming Example:

• Day 1: Chest & Shoulders
  • Cable Lateral Raises: 4 sets x 12-15 reps
  • Rear-Focused Lateral Raises: 3 sets x 12-15 reps
• Day 2: Back & Rear Delts
  • Rear Delt Flyes: 4 sets x 12 reps
• Day 3: Rest or Active Recovery

Conclusion: Less is More for Wider Shoulders

When it comes to building wider shoulders, simplicity is king. Jeremy Ethier’s approach of focusing on cable lateral raises and rear-focused lateral raises cuts through the noise, delivering maximum results with minimal fluff. Incorporate these moves into your routine, and watch as your side delts steal the show.

And hey, if you’re still pressing overhead like there’s no tomorrow, consider this: sometimes, ditching old habits is the best way to grow.

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.