What's up guys, Jeff Cavaliere, athleanx.com. If you struggle to build your delts,
and I'm talking specifically about your middle and rear delts, you know that width of your shoulder,
then you're going to want to try this exercise. As a matter of fact, you're going to want to try it
today, because it's going to be that significant of a change for you when you do.
Now, I've always talked about this thing, No Man's Land Mistake, what a lot of people do,
even if they're doing a lot of overhead pressing, they still can't build the delts because when they
do the other exercises, the lateral raises, the front raises, even the rear delt raises,
if you don't forget to do them. You stick around this area of the rack, this is No Man's Land. And,
stop me if I'm wrong, but when you do these exercises, are you grabbing, let's say 15s
or 20s, maybe 25s, maybe, at most 30s. You're sort of in this range for all of those exercises.
Well, I've talked about how there are benefits to be had when you go down that end of the rack, the
light side. Because we know that we can actually get the delt to initiate the contraction, actually
do more of the work, even at lighter loads and get more stimulation from them. So, we don't want to
ignore that, but a lot of us never go down that end of the rack. But that's where you need to be
if you're having a problem building the middle and rear delts. So, let's take a trip together
down to this side. Now, maybe if you watched my videos before, you have grabbed some of these
heavier dumbbells for something called a Cheat Lateral. But the thing with the Cheat Lateral is,
if you're doing it as one of the final exercises on, let's say, Push Day or Shoulder Day or
whatever it is how you're breaking up your program right now, you might be a little bit drained
by the time you're grabbing the heavier weights because it is another push dominated exercise.
I'm going to give you the tip to sort of drive your arm away from your body when you're doing a
lateral raise. I want to show you something that's actually posterior chain pulling dominating,
which gives us the same chance to really go heavy here regardless of the push muscle fatigue
you might have leading up to that point. So, we call it the Abduction Row, and again it's a row,
because that's what we're going to actually do in terms of the motion to take that load off the push
side and move it more to the pull. We just angle our body forward at about 30 degrees like this.
We have the heavier dumbbell in our hand. We know that in order to hit the middle delt,
the main job is to abduct the shoulder. It's to get the arm away from the body.
We don't have to do that through pushing, we could do that through rowing. When we row, we know
we instantly ignite the rear delt as well. Watch what happens. If we get in this position
here and we have the dumbbell hanging down right in front of us, in front of our thigh,
you row it up and abduct the arm at the same time. Row and abduct. Row and abduct away from
you. What you see is that middle delt is really getting subjected to a much heavier load than
what you were doing down there in No Man's Land, but it's capable of handling these. Because again,
you're getting the assistance from the rear delt, a little bit of the back musculature,
but we're minimizing lat contribution because we have the arm drifting far away from us.
It's not staying nice and tight in here where the lats would tend to dominate, it's getting
out away from us, which gives us the chance to work the entire shoulder in this area.
Again, you perform it like you would any heavier exercise, more in the six to eight rep range.
Now Jesse's actually been doing this exercise as well since I showed it to him but has given us a
chance to really overload it. And you can see here it's given Jesse quite a few gains. So,
that being said guys, if you're looking for-- Hey, what's going on man.
When I mention your name, you just come out and magically appear.
You here to show off your delts. Grrrrr. Just like that. But I'm not here
to show off my delts, I'm here to show off my new outro and my deadlift.
Oh my God, an outro? An outro. Ready? Run it.
Oh my God. I've created a monster. That's right, a monster.
Guys, if you're looking for the programs, they're over at athleanx.com. If you
haven't done so make sure you leave a comment below. Try it out and let me know let me know
it works for you. And also guys, make sure you hit subscribe and turn on your notifications so
you never miss a new video when we put one out. See you monster. Bye guys.