What's up guys, Jeff Cavaliere, Athleanx.com. I'm going to show you today how to get your shoulders
growing again fast. And I promise you, if you do exactly what I show you, it's going to work
for every single person that tries it. The issue is your shoulders don't grow maybe as
fast as you want them to because you're doing a couple of things wrong. Number one, you're not
training your Real Delt enough. And we talk about shoulders, especially that front to back depth,
the Rear Delt is a large component, not just a little bit of a component,
a large component of what we're talking about. Anatomically, I was blessed with a couple of
freckles here that work as some landmarks. I want to show you something. If I were to go in this
position here, this freckle is sort of towards the front line of my Mid Delt, here's the split of the
Mid Delt. And this freckle back here is almost at, about an inch ahead of the back side of my Rear
Delt. You can see when you look from the side, this is the Front Delt right here, the whole rest
of the shoulder, the massing of it comes from the Middle and the Rear Delt. So, we can get
an exercise that would allow us to build that, we would be been doing good for ourselves.
The second thing is we don't necessarily train the Rear Delt, and when we do heavy enough because
it's capable of handling heavier loads and when we do that, that's when the magic happens. So,
here's what we do, we grab a set of dumbbells on the ground kneeling. Now you can do this standing,
but the benefit of doing the kneeling position is that you get away from some of the momentum
you might use from your lower body to do this. I want to load this exercise a little bit heavier,
but make sure that the Rear Delt in the Mid Delt are doing all the work.
So, I get in this position here and I grab my dumbbells, I'm in this kneeling position. Now, I'm
going to do it as it's called the hip hugger. I'm going to drag the dumbbells up towards my hips.
But at the same time, the key for me is to get my elbows back behind my body as far as I can go.
Extension of the arm at the shoulder is what drives the Rear Delt engagement.
The higher up into extension I get, the more that Rear Delt I get. Okay, now the second thing I
know I need to have for that Mid Delt is we need some abduction of the elbow away from the body.
So, I want to be able to get that out and abduct the arm away from my body as much as I can.
But it's driven by the motion backwards. Because if I stay in the front plain here,
the frontal plane, or if I go even a little bit forward, what I do is I turn this into almost
a Kneeling Upright Row, which is no less shitty than the Standing Upright Row. So, what I do is
I get here and that would be a bad position. So, if I actually were to do this and be able
to stare down from my side here, stare in this direction and see my elbows in front of my body,
I'm not doing it right. There are too far in front, that's abduction without the extension
of the arm. If the elbow stays back behind my body like it should and I look to the left. I
can't see my elbow, okay? I can't see any of that. So that's what you want to look for. Peek that way
and see if you can see your elbow. So again, this position here,
I'm going to drive it into extension and then get the abduction at the shoulder as well here,
up in there, up into extension and then that abduction. Extension and abduction. I get a
good squeeze. Now, the weights I'm using here, I kind of tweener weights. They're not the real
lightweights that people use for Rear Delts and they're not super heavy like you would be using
for, let's say, an Overhead Press or Dumbbell Press. We're not replacing the need for those
weights, we're complimenting them. And when you do that, that's when the real magic happens.
Now, let's say I want to finish this off and I want to get more of the front out here because
I can benefit from adding that in the same weight will work in the drop set or let's
say a thirty second rest after the first set to go right into something we call a Scoop Press.
And from the Scoop Press, I just get in this position here, elbows down, locked in place,
ninety degrees. Scoop it underneath in press down scoop, press here, scoop and press.
I'm not curling, just back, scoop and press. Good stretch in the front at the bottom here, up the
elbows underneath, drive them up at the top. And again, as long as you avoid
bringing them out in front of your body here, you'll get away from that internal rotation,
upright row position and more to that extra rotation, almost high pole position. Guys give
this a try, and I promise you it will work to help you to build bigger shoulders. If you're
looking for a step-by-step plan where we build an entire athletic body from the ground up,
head to Athleanx.com, check out our programs. In the meantime, if you found video helpful,
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never miss new video when we put one out. All right guys, see you soon.