How To Build Capped Shoulders: Optimal Training Explained (Side Delts)

In this video we're looking at how to build round, capped, 3D shoulders with proper technique on the lateral raise while avoiding injury by fixing mistakes

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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

Intro Music:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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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 12 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.

[innocuousblockofwood]

Jeff is the type of guy to retract his scapula when eating cereal to improve stability.

[Somebody-lkdm]

4:59 “slightly internally rotate”

Jeff Cavalier would like to know your location

[Nikita]

The production in jeffs vids is so insane its like watching a movie 🔥

[x_Artius_x]

As a physical therapist I am extremely happy that you mentioned the impingement risk of the "pinky up" queuing. We literally have a test called the "impingement test" where we internally rotate the arm in that same way and ask the patient to abduct. I would also say that if you want the most bang for your buck start from a neutral position at the bottom of the movement and move to EXTERNAL rotation. This is because 3 for the 4 rotator cuff muscles are involved in external rotation.. so you will be hitting the lateral delts and also strengthen the rotator cuff as a whole. Excellent video as always. These are incredibly reliable information sources for my more active patients!!

[walkerjohnclark]

I'm so glad you mentioned the ability to progressively increase overload by improving technique and mind muscle connection. So many people think that you can only increase load on the muscles by adding weight. This is one of those moves I so often see people doing with terrible form because they're trying to move way too much weight.

[garethsandbrook]

Can't believe you discredited the chain-kitbag band resisted bench lateral raise... How can we take you seriously??

[madmike]

As you said at 5:08, internally rotating your shoulder can cause impingement. I've found that the best way to combat this is to lean forward about 20 degrees. This shifts the tension nicely without compromising the joint.

[EthanChlebowski]

Love the Egyptian cable lateral raise! A killer shoulder developer for me. I've been doing them ever since I saw your science based push workout!

[skymcnugget]

4:25 plates in the back move in perfect sync with jeff, satisfying.

[Gumnball]

I've been doing the "no full stop" dumbbell raise and unilateral cable raise because of you and this is the way I have real shoulders now.
Thank you man, and I can't wait to see the traps video, it's the area I'm focusing now.

[drhoomz]

Jeff Nippard explains what even Jeff Cavaliere fails to. Came here specifically to see if there was any direction on the angle of the arm relative to the torso and wasn't disappointed. This is my new favorite Youtube channel

[mcrazzmatazz]

I literally just noticed this but the timing at 4:26 is perfect—Jeff's arms and the weight stack on the machine behind him move in unison...

[northendtrooper]

I had to post and say how grateful I am for watching this video. My two separated shoulders and on torn ACL in my right shoulder I struggle to do dumbbell raises. Until I saw the Egyptian cable raise I thought I would never be able to build my shoulders again. Keep up the great work and I believe your research should be archived. Ok back to Egypt

[erichoffner]

If bro jeff gets injured does overly strict form jeff get injured as well ?

[destro]

These humbled me but I got the best delt pump ever when I dropped from 6kg dbs to 2kg. I look stupid but bodybuilding isn't always about the weight I guess.

[Aiden]

Thank you for mentioning how to avoid the click in the shoulders. I have avoided this movement for so long because of my right shoulder, but have now add it back in to my routine!

[laykafatimaeboseo]

Im 38 years old thats my wife account im a man im a trainer 14 years ..I watched tons of videos read lots of articles..allow me to tell u u r the most smart honest teaching guy i ever watched

[hobbithubby]

Lol, Bro-Jeff is just way too entertaining!

[flake]

Big like.

I'm now 4 weeks into my gaining journey, and I must admit slightly faltering on diet the last few days due to fatigue and being unwell; Still exceeding maintenence at least.

I've noticed my lower abs, lats and shoulders are lagging.

This isolation video will definitely help, and I'm going to keep looking for more videos on the problem areas I face.

I appreciate you Jeff. You treat training as a science, as most things in life should be approached - not to the point of excess, but just as a generally held view of a method of efficient improvement. It pays off when you start hitting the limits because the science finds the extent of the limits and new ways to exceed; which is not granted by the "wing it" apprach.

[wasbii]

Jeff posted side delts before hip thrusts because he wants to keep all the glute gains to himself