Top 3 Shoulder Exercises For 3D Delts
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- Опубликовано: 7 июн 2024
- What are the top three shoulder exercises for developing round, 3D delts? In this video I'll cover one exercise each for the front, side, and rear heads of the deltoids. I'm also bringing in exercise scientist, Dr. Mike Israetel, to share his top three as well.
Subscribe to Mike's channel here: / renaissanceperiodization
Mike's Instagram: / drmikeisraetel
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** Instagram: / jeffnippard
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Timestamps:
Shoulder Fundamentals - 0:00
Front Delt Exercise 1 - 1:15
Front Delt Exercise 2 - 2:30
Side Delt Exercise 1 - 4:42
Side Delt Exercise 2 - 5:38
Rear Delt Exercise 1 - 6:44
Rear Delt Exercise 2 - 8:06
Dr Mike Being Dr Mike - 9:36
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References:
Front Delt Study:
www.bisp-surf.de/Record/PU199...
Side Delt Study:
pubmed.ncbi.nlm.nih.gov/16458...
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Filmed by Matt Dziadecki: / dziadecki
Other shots filmed by Dal Shoots: / dalshoots
Edited by Jeff Nippard
Music via Epidemic Sound:
Xavy Rusan - Curve Ball
Xavy Rusan - Pep Talk
Xavy Rusan - No Photos
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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 15 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. 
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Would you guys like to see another muscle masterclass featuring Dr. Mike? If so, let me know what we should hit next!
Glutes
back
Missed opportunity to bring in the delt lord Derek
Heck yeah! I dont care which muscle group, I just more of Dr Mike!
Upper traps but with exercises that don't include shrugs
An entire series like this with Dr.Mike would be legendary
Dude for real and they have such good chemistry
Agreed.
yes!
100%
Yeah. Both Jeff and Mike have become my favorites in recent years.
This is one of the best shoulder workouts I have ever done. Hours later and I am still feeling it.
Fr, those side delt, cable lateral raise variation things are crazy once you get the form right. Seriously good stretch and pump
Yeah, if you have a very good flexibility it could work. The way Mike does the front delt exercise and rear delt cable would wreck my joints and tear my tendons.
@@lennertcornette either gotta work on the mobility or start rlly small so ur tendons become bulletproof through adaptation
@@patootie3529 cant even start small for the front delts, smallest ez bar at my gym is 10kg and my joints screams at 3 reps in
You can ditch the super ROM lateral raise. That's one of the dumbest exercises I've ever seen. There is zero tension at the top and full joint ROM is the not the same as full muscle ROM.
*-seated machine overhead press* (seated dumbbell or seated smith machine if the machine at your gym sucks)
*-dumbbell lateral raise* (or cable y raise)
*-cable lateral raise* (cable at hip height, lengthened position)
*-any rear delt fly* (reverse pec deck is the best option try using neutral grip too, no 45° of abduction isnt more rear delt, the rear delts insert on the humerus so the muscle fibers change angle based on humeral elevation, the rear delt's fibers are at a 45° angle when the arms are pointed straight down but fiber orientation doesn't really matter here, 45° of abduction will involve slightly more lats whereas 90° will be almost entirely rear delts if you keep the scapula stationary, if you let the scapula move then it'll hit the entire upper back with the rear delts aka the traps and rhomboids)
fantastic, tyvm
Can I just do standing OHP instead of machine press..
@@teamatfort444 same movement so yea, seated is better tho
@@teamatfort444 certainly, idk why not
hey can you send me a link to a vid/study you found that explains why fiber orientation doesnt matter with rear delts since i am thinking of switching from reverse cable flys to a fly machine.
Dr. Mike and Jeff are such a dangerous duo. Great tips & so much research and expertise.
and we also got a second of antoine :D
I'll never eat again 😢
Fr
Dangerous to my lack of gains, amirite
I liked Dr. Mike for many years, until i realised he´s wrong on a lot of things
Dr. Mike has literally changed my entire training for the better. He’s such a wealth of knowledge and for the most part I think he’s probably one of the top fitness channels and everyone should consider checking it out. My muscles and training have improved drastically
i reallly liked the cue that you should do what works for you👌
I have two physiques, one before and one after dr Mike. The later is 100x times better
@@JHCasteloafter Dr. Mike, lifting went from a chore to look good for girls to a science experiment for me.
100% agree. At first it's really humbling to lift like he does, the weights go down quite a bit. But after you adapt, your strength rebounds close to what it was.
The main benefits I've noticed are increased flexibility (shoulders, hips, knees), subsidence of tendinopathy in my pecs and knees, better mind-muscle connection, and improved ability to know my true RIR. I did all my chest movements like he teaches for about a year, and now can do dips again for the first time in at least 15 years. It's a great way to train for lifting longevity because your joints and tendons have time to adapt.
@@Jombozeus i always describe working out like a experiment on myself, because you gotta stay consistent, control the variables, and standardized everything you can
I tried that super rom raise in my basement gym and hit the ceiling, waking my children. Thanks a lot, Dr. Mike.
same here, and woke my parents
I'm just under 5'5" so I don't have that problem
Same here, our upstairs neighbors are going crazy about the noise ... I'll keep doing the traditional laterial raise
Same here I’m 6”2 and slammed the 15s against the ceiling in my basement at 4am woke up my parents and siblings
Not big on commenting on RUclips, but this vid's definitely my top pick. Just put together a new shoulder workout plan from these exercises. Dr. Mike's awesome, and him teaming up with Jeff is just epic. Can't wait for more stuff like this, Jeff!
Seeing the difference between the way Mike acts with someone for Science and someone like Will Tennyson is crazy 😂 great guy, great knowledge, and great humor
Yes
💯
Great observation. That never even occurred to me
@@popeye697 🤓🤓
Mike was one of my professor back in the days at UCM. He is very much like this during his lectures. He still had hair back then too lol.
My biggest takeaways from Jeff + Mike’s crossover content have been to slooooow down and get as deep into each stretch as possible. Feels like those two things have greatly improved the effectiveness of my training almost overnight. Thanks for all that you do, fellas!
Yeah, and the moral of the story always seems to be: Don't ever add weight to the bar, if you can find another way to make the exercise harder. So injury risk is massively reduced, too
But didn’t he say in a previous video that you don’t need full range of motion
@@FWS_SinisterThere’s no right or wrong ways to body build, just different methods. You don’t “need” full ROM to make gains but it’s good for practice and mobility if you’ve been lifting for less than a year.
@@zakarywin7645 he did say that in that video but in this video they're acting like full rom makes the gains so much better when that's not what he was saying before
@@FWS_Sinister Jeff is saying that the pump is better. He wouldn’t know if the gains are better unless he trained this way for months. I would encourage every beginner to intermediate lifter to continue lifting with full rom. If you have the mobility, there’s no reason you shouldn’t. When you get into the niches of bodybuilding, all the pros and their coaches will have nuances in their training. There’s a lot of fitness content out there, so I interpret it as different techniques in my arsenal rather than what is right/wrong and best/worst.
That was magnificent! You guys define synergy. It's 1+1=3. You need to do more videos together. Dr. Mike is an expert and so are you. It's not just the workout, but also the way you guys express yourselves. We neeeed moooreee
Yes!!!! Dr. Mike is outstanding; raunchy as hell, often hilarious and an incredibly effective communicator. His channel is f*** amazing!
I can't believe how lucky I am, getting these colabs with Dr. Mike and Jeff. Those two channels are the only bodybuilding content I need.
I’ve been watching fitness/bodybuilding content on RUclips since 2010 and Jeff and Mike are by far the two best channels that have ever been in the space in combo of both entertainment, and quality of information. Only channels you’d ever need unless you want to dive into specific niches that they don’t cover as much. Alex Leonidas is also a great honorable mention. The content he’s been putting out for the past year or two especially is also top tier.
I love, how, Jeff Nippard is the reason I discovered Dr. Mike more than half a decade ago due to his round-table discussions, but yet Jeff treats Dr. Mike almost like he's a new fan. You both have contributed immensely to my motivation to pursue evidence-based strength training knowledge.
When I read a “half a decade ago” I was like oh wow that’s way before I was subbed to Mike, and then I realized that 2019 is a half decade ago and I got really sad.
@@Itssconnorr Hundred percent man... 😂 Scary stuff... First started watching Jeff while I was in university in 2017. I then realized that's almost 7 year ago already.
Watched this last night, and at the gym today, I’m realizing how many times I don’t set myself up for doing one more. Thanks, guys!
An entire series like this with Dr.Mike would be legendary. An entire series like this with Dr.Mike would be legendary.
It is amazing: everyone who training with Dr Mike start implementing his cues to his training. I'm really glad I've stumbled upon you two during my lifting and studying journey
Jeff I feel like you were the one who put Dr Mike on the map years ago. It’s amazing to see how far he’s come, he deserves it. His lifting philosophy really elevated my training and helped me make sense of proper technique and progressive overload, and he’s one of the funniest people on the planet. Good to see you doing some training videos with him, I’d love to see more!
Greatest duo to come to fitness; perfect balance of opinion and they have great chemistry making them entertaining too
I am ABSOLUTELY LOVING these collabs with Dr Mike
Jeff is a legend for showing the world what can be done WITHOUT DRUGS. Just hard work, time and sciencing the shit out of resistance training. This is what integrity looks like.
Just gotta tren hard. Test yourself. Eat clen. Anavar give up. Homie absolutely used gear in the past. Maybe not anymore, but there's no question he has.
@@kmart1303You’re just a hater. I’m constantly accused of using juicing by folks who don’t have the discipline to regularly take care of their bodies.
@@iosifkovalenko8364 lol good for you bud! You're not Jeff Nippard though. His parents lived the juicing lifestyle. You don't get 3d delts like that without gear, and if you disagree, then you aren't educated enough on the subject so I won't waste my time with ya. I'm on gear and have been around it in the powerlifting scene for 20 years now. It's easy as fuck to spot.
@@iosifkovalenko8364 you must be really gullible, in that case i have an air castle to sell to you
@@kmart1303 yeah no. Completely realistic buddy’s mad he could’ve stayed natural 😂
The chemistry is off the charts. So fun to watch, so knowledgeable, and I was just looking for new delt exercises and tips. I will be coming to this again and again. Thanks so much
I love how humble you are just there to learn as well even though you know so much, love it thanks for this
Tried the lateral dumbbell raises as part of my warm up, the results killed me. Tightened the hell of my lateral deltoids to the point that i could not hit it my heavy sets. Great new exercise for the end of your shoulder workout. Looking forward to more training videos.
I love these guys! This video was very helpful to me and my journey. As a side note, I'd like to point out how humble and teachable Jeff is. To be a good leader, you also need to be a good follower. You need to be teachable. I am always impressed by how good of a student Jeff is even after all that he himself has accomplished and become.
Hey Jeff, your videos are always a game changer! I tried incorporating the rear delt cable flies into my routine after watching this one, and oh my, what a difference! The stretch on my rear delts is unreal, and I can really feel the burn. Thanks for sharing these gems - they've taken my workouts to a whole new level. Your content is top-notch, and I appreciate the valuable tips you provide. Looking forward to more killer workouts and advice. Keep it up! 💪🔥
Keep these collabs with Mike going on. I love your combined energy
Watching you and Mike do videos together is easily my favorite fitness category on RUclips
I have been watching your videos for years and I absolutely loved this one because of the “bloopers” at the end. Makes it feel more real and enjoyable. Thanks again for great content Jeff💪🏼
Dr. Mike changed many things in my workouts, I can see and feel the difference! Love this collab !
The only 2 blokes I trust on RUclips for gym and fitness related advise and information.
Jeff I just recently got into your videos and your form and control is next level. I'm about 6 months into my journey and I love every minute of it. Cheers and much love from Cali!
Jeff and Dr Mike are such a great pair, would love to see more videos of them together !
Despite being weak as hell coming out of surgery Mike's science has changed everything about my training over the past few years and the results of it as well, with some muscle groups finally developing where they never have before.
Always super happy to see him promoted more. Such a generous master of his craft giving away this level of knowledge for free. And what a sense of humour, and so handsome! Oh my.
I usually learn a lot from you, Jeff, but I learned SO MUCH from the both of you in this video.
Thanks a lot Jeff for that amazing video, the collab with Dr Mike was out of common and very juicy for the ones who takes training serious, keep making videos like that!!
The two of you are THE BEST sources of information on this realm. Phenomenal duo for this video.
You’re special Jeff, you have been able to bring the Science to an audience who would have normally rejected it.
You are now the go to Science guy for the general population. Even though you are not a research scientist you have done what many scientists have tried to do and failed, which is bring the real knowledge to the ‘bros.’
You have done it by…
1. Having the knowledge
2. Applying it and looking the part
3. And delivering both of the above in a professional and entertaining manner.
And if anybody denies it, 4M subs don’t lie with high viewership per video.
You are someone I look up to Jeff, you are one of my heroes. Thank you. 🤜
Jeff + Dr mike = good training, good information, good vibes = the best mindset
Seriously, that's the best shoulder exercise video I've seen. Period!
Antoine Vaillant getting called Thor then casually walking passed the camera at 10:40 is pure gold.
I was like THATS ANTOINE!!!😂
Dude same here! 😂
Dr. Mike and Jeff collabs will always be a good time.
Really fantastic demonstration. You two need to do more of these together. You guys make a great team! Excellent video!!!!
Wow can we take a minute to appreciate Jeff's shoulder mobility.
Really loved all the exercises that you guys recommended. They’re all awesome and very helpful. I really love the super ROM lateral raises as they feel quite amazing for me and also look very aesthetically pleasing. I also love Dr. Mike’s cue to do the last repetition eccentric as if you’re going to do another. It really helps with milking that last repetition as much as possible.
High quality content right here. I’ll be incorporating these exercises right away!
I'm sick in bed, setting up a new trainingsplan and all I wanna do right now is to try exactly those 3 exercises… Super nice video. Loved it!
This was so much fun to watch you guys are a great moc of knowledge . Super fun to watch
Just when you think you're already learning so much from Dr Mike, he pull another wisdom. This guy is a legend.
Okay, I feel a little better now. I swear I was just starting to implement a bar raise, inverted grip for front delts. And I kinda felt like a fool at first. But this has now cemented this movement into my regular shoulder workouts. Thanks guys! Gonna try the shoulder "sword draw. "
Just wanted to say thank you for this video. A lot of the workout videos i see on here feel like I’m getting told “ I am this size because of this exercise” when you instead incorporated the science into why these work. Subscribed as well and i cant wait to watch future vids. GOOD STUFF MY BOY
I've struggled finding the right shoulder exercises for me but adding some of these has resulted in some of the best shoulder workouts I've ever had super grateful.
Wow he had some really eye opening tips! More of this please!
Great nod to John Meadows with that fanned out cable lateral raise.. I love seeing different RUclipsrs use the techniques that he used, whether it was learned from him or not, it's a great way to keep the memory of him alive for me.
If you’re talking about the unilateral technique on the free motion, I totally agree. Learned it from the Great Mountain Dog!
Same! Kinda disappointed he didn't mention John tbh they had filmed collabs before his passing. Would have been a great way to keep him alive.
I still rewatch his videos all the time!
@@balexander28
Yeah, agreed. I think Jeff and John were pretty close though. I remember the video tribute Jeff put out after John’s passing. It was very heartfelt and he described how he would join his family on occasion at John’s home. I’m sure failing to give credit to John was just an oversight. I really miss that man. You won’t find many men of John’s character. May he rest in peace 🙏🏼
I purchesed your guide and have been seeing great results! I was looking into specifically training my delts more so this video came out at the perfect time!
Keep up the good work, Jeff!
This! Dr. Mike is great and the two of you together is simply outstanding!
I wish you'd upload more, these videos are so helpful tbh. I get that these videos are hard to make tho.
I LOVE DR.MIKE for many reasons.
I watch/follow a lot of fitness influencers, including Dr. Mike, and this is one of the best exercise demo vids I've ever seen. Love to see a vid on bis/tris. Thanks Jeff!
Mike and Jeff are literally carrying all my potential growth on their (pun intented) shoulders in both their separate videos and in collabs. Keep going boys, best gym-related content I experienced on yt.
Jeff's like the Dr Stone of weight lifting. Doing everything with science. Good job.
Love Dr. Mike and Jeff, two solid dudes.
Love this. Just found both of you this past week or so, (and bought your book!). As a life-long lifter (early teens to late 40s), who took some time the last few years, I am stoked to shock the system, and make some fresh gains implementing your tips. THANK YOU
Awesome video Jeff. Thanks for the advice.
Awesome video, perfect vibes with Mike. Could you consider making a series with Mike for each body part?
I'm sure Dr. Mike would enjoy having his choice of Jeff's body parts to focus on 😏
Haven't even started the video yet and I know its going to be great. Your videos are always packed with so much info and I am here for it. Also here for pumpkin delts soooo let's goooo
Two of my favorite guys in the exercise world together. I would love to see more of this. Great information here! Especially considering I’m trying to blast my Delts at the moment. I’m already making changes because of this video. Looking forward to the results.
Best duo ever, I cant describe how much I appreciate your effort, Thanks champ
With access to Jeff, Mike and a few others, no one should train poorly. What we would have given for this information back in the day.
Those squats were great , I loved the the tempo and the re-racking tehnique . Such marvelous movement from top to bottom. Awesome video as usual! Keep it up!
You guys make up a great team. Two experienced fellas, no BS
The whole "bring the last rep down like your going to do another one" is an absolute GEM piece of advice. I've been making more effort to do it and it really feels like it's making such a difference. Really took a lot from this video.
Jeff: "Side delt training should account for 70-90% of shoulder training"
Also Jeff: **Makes side delt exercises account for 20% of shoulder training video**
Jokes aside- Great content
Great video! Loved the content and especially Dr. Mike's tips.
Awesome video guys, thank you!
I've basically narrowed down my weightlifting content to Jeff and Dr. Mike. What else do you need? Just such a wealth of knowledge, research, and best practices with 0% bullshit.
I like Jonni Shreve too though 🫡
@@Matthew.E.Kelly. Jonni is great, no doubt. Sean Nalewanyj too. There are lots of great resources, but for the nerd in me, Mike and Jeff are the crème de la crème.
Natural Hypertrophy is also a great channel too. Although he is less known
Who else really wants a Jeff Nippard action figure? ✋
you're alone on this one, buddy.
I want mike’s naked body action figure
you are NOT alone on this one friend 🔥🔥
I want one
They would be in short supply
Love the quality man, keep literally pressing forward.
My two favorite people in the exercise science/bodybuilding community. Jeff, you’re the man and I love your vids! Recently found Dr. Mike and I can’t stop laughing at his commentaries. You guys are great. Thanks for all the great advice.
I needed this video so badly. I hate doing shoulder workouts and definitely needed to reevaluate what exercises I do for them. The super-ROM lateral raise is absolutely going into my incline-press circuit.
Weird hack for rear delts I figured out accidentally. Single arm rope face pulls. If you struggle to connect to your rear delts, give these a shot, especially if you have imbalances. I've never felt such a strong contraction as I do with these. Downside is they take twice as long to perform since they're unilateral, but since rear delts recover quickly you can almost just switch sides without any rest between sets.
I get rotator cuff tightness from doing too many reverse pec deck or cable pull apparts for rear delts, but never have issues with face pulls (plus they hit your rotator cuff and make your shoulders feel nice).
Love Jeff n mike... pt been under a bit of family stress so these guys have been massively helping me mix things up
Two of my very favorite fitness creators together. I love this
A masterclass on training triceps would be awesome
Jeff, you ever think of doing a really heartfelt “How far I’ve come since day one” video? 4 million subscribers is crazy man. Been watching you since day 1 💯🙌🏽🙏🏽🔥
Thank you for the very helpful tips and for focusing on the subtle yet crucial aspects of the exercises. I can't wait to try them
wow I've known about Dr. Mike for years but just found Jeff a few months ago and didn't realize he was at 4M subs.. nice work and well deserved!
Exercise 1: lateral trembo raises
Exercise 2: Dianabol stand press
Exercise 3: dumbell primo machine
Unbelievably, Jeff claims to be natty 🤦🏻♂️ great dude, but come on!
@@Hackachino doesn't seem to be that way 😅, but we'll go with it.
Fat couch potatos accusing motivated guys of cheating is always amusing.
100% achievable natural build. such a shame people jump to conclusions, really invalidates all the work and effort people put into their training @@samirsharma6312
Another tip for controlling the negative rather than tell yourself you're going to do another rep is just count the reps on the negative as opposed to the concentric, it really does help slow down those negatives
I do this👍
Best shoulder workout video I've seen. Great info in this one. THANKS
Thanks this was rhe best video I, ve seen so far for shoulder exercises. Thanks again 💪🏼
3:34 “Cameraman being a Man of Culture” moment
What's your upright row opinion? I've found ways to do it without any shoulder discomfort, but it still seems like I'm the only one doing it. Which is weird cause it works so well.
I think Dr. Mike did some stuff with front rows on a shoulders + arms video with Jenn Aguirre a while back. Myoreps & agonizingly slow eccentrics were the focal point on front rows if I remember right.
I love the ending. So wholesome to see you guys together.
Love these collab videos with Dr. Mike you two have great chemistry
Crying because of my shoulders.
Jeff you just said in your last video that the most important part of the lift is the lenghted part, in this video the exercise chosen by Israetel really emphasize the shortened part (like the super rom latera raise or the reverse cable fly) Wouldn't be better to focus on exercise that load the stretch part of the delt more? I'm getting confused.
Bodybuilding industry is bro science
It's hard to load the delts in the lengthened position with free weights. Like Mike said, use a cable machine if you have one. A way to target the lengthened position with dumbbells is to lean over (like, laying on a bench), but then you might have to do the exercise unilaterally. So there's a tradeoff, do you do the slightly more optimal movement even though it will take longer? People will have different answers to that question.
mike said to do it cause it's REALLY good for mind muscle connection but wont cost much reps. That equals more pump equals more metabolites so it's worth to do in this case. Also lengthened partials are better or same for MUSCLE GROWTH. Full ROM is better for injury prevention and joint health.
There's a focus on the peak concentric contraction in many of these exercises with a squeeze and pause which emphasizes the shortening of it, that is true, but the thing Mike emphasizes more than anything is the slow eccentric and the whole 'milking' of the muscle you see in all of the exercises, which is focusing on keeping constant tension on the muscle as it lengthens out. That is where the magic typically happens. Slow slow slow don't drop your weights control the full rep!
Dr. Mike is by far the most exciting guest to see. I would love a video like this for the entire back.
Very useful video Jeff - thanks! 👍
4:37 The Real #1 😂