Fitness expert and evidence-based trainer Jeremy Ethier recently dropped a new video that’s sparking a lot of buzz in the fitness community. In it, he breaks down why most shoulder training routines are holding people back from building wider, stronger shoulders—and reveals the two exercises that can make a real difference.
Here’s what makes Ethier’s insights stand out: Instead of focusing on every part of the shoulder, his approach zeros in on the side delts, the muscle group responsible for creating that coveted wide-shoulder look. According to Ethier, most traditional shoulder routines focus too heavily on pressing movements, which overdevelop the front delts and leave the side delts undertrained.
The good news? With just two exercises, you can shift the focus to your side delts and start seeing serious progress. Let’s dive into the science behind his recommendations and how you can apply them to your own workouts.
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Why Side Delts Are the Key to Wider Shoulders
When it comes to achieving a V-tapered physique, the side delts play a starring role. These muscles, located on the sides of your shoulders, create the width that gives your upper body a broader appearance. Yet, despite their importance, they’re often neglected in traditional training routines.
Jeremy Ethier highlights a common issue: most people’s shoulder workouts unintentionally focus too much on the front delts. Exercises like the bench press and shoulder press are staples in many routines, but they primarily target the front portion of the shoulders. Research shows that these exercises can rack up significant volume for the front delts—even when you’re not directly training shoulders—leaving the side delts underdeveloped.
Over time, this imbalance can lead to shoulders that look rounded at the front but lack the lateral width that defines a strong, aesthetic build.
The Fix: Ethier suggests making side delt training the priority. By shifting your focus to this specific region, you can create the balanced, wide shoulders you’re after.
Exercise 1: Cable Lateral Raises
The first exercise Jeremy Ethier recommends is the cable lateral raise—a simple yet effective movement that directly targets the side delts. Unlike traditional dumbbell lateral raises, which challenge your muscles most at the top of the movement (where the delts are weakest), the cable variation keeps tension consistent throughout the range of motion.
Why It Works
Ethier emphasizes that the cable lateral raise provides a better stretch at the bottom of the movement, which research suggests could lead to improved muscle growth. This stretch-focused approach may help you break through plateaus and maximize the hypertrophy of your side delts.
How to Perform It
- Set the cable to a slightly raised position—just above ground level.
- Stand to the side of the cable machine and grip the handle with your working arm.
- Lock your elbow slightly bent, and align your arm in the scapular plane—a natural angle about 30 degrees forward from your torso.
- Raise your arm outward until it’s just below shoulder height.
- Slowly lower the cable back to the starting position, maintaining control throughout.
Pro Tip: Perform the movement with your arm slightly behind your body to maximize the stretch on your side delts. Ethier also notes that this adjustment aligns tension better with the muscle fibers for optimal growth.
Backed by Research
Although more studies are needed, Ethier points to findings from Dr. Milo Wolf, a researcher in exercise science. A study comparing cable and dumbbell lateral raises found that cables may have a slight edge in promoting hypertrophy due to the consistent tension they provide.
Exercise 2: Rear-Emphasized Lateral Raises
The second exercise Ethier recommends targets a lesser-known area of the side delts: the rear portion. While the side delts as a whole contribute to shoulder width, this rear section adds depth and a fuller, more balanced look to your shoulders—especially from behind.
Most traditional lateral raises fail to effectively activate this region. Ethier suggests two variations that make subtle adjustments to better align tension with the rear side delts: a cable variation and a dumbbell variation.
Option 1: Cable Rear Lateral Raise
Why It Works
This version uses cables to emphasize the rear part of the side delts. By slightly altering the angle of the movement, you can shift tension to this underdeveloped region for better muscle activation.
How to Perform It
- Set the cable to wrist height.
- Stand at a 45-degree angle to the cable machine, facing slightly away from it.
- Grab the handle with the arm closest to the machine and raise your arm outward in a straight line.
- Allow your arm to move slightly behind your torso as you lift.
- Lower the cable back to the starting position with control.
Pro Tip: You don’t need to lift your arm as high as in a standard lateral raise. Stop when your shoulder feels like it’s reaching its natural limit.
Option 2: Incline Dumbbell Rear Lateral Raise
Why It Works
This variation uses a bench to provide chest support, helping isolate the rear part of the side delts. While it doesn’t provide the stretch benefits of cables, it’s still a highly effective alternative—especially if you don’t have access to a cable machine.
How to Perform It
- Set a bench to a slight incline (one notch below vertical).
- Sit facing the bench, allowing your chest to rest against the backrest.
- Hold a dumbbell in each hand with your arms hanging straight down.
- Raise your arms outward, keeping them slightly behind your torso as you lift.
- Lower the dumbbells back to the starting position with control.
Pro Tip: Use lighter weights and focus on form rather than loading. The rear portion of the side delts is smaller and more challenging to isolate, so prioritize quality over quantity.
By incorporating one or both of these variations, you’ll ensure that your rear side delts get the attention they need to enhance shoulder width and overall balance.
How to Progress and Program These Exercises
Jeremy Ethier emphasizes that proper progression and balanced programming are critical to maximizing your results with these two exercises. While the movements themselves are simple, ensuring consistent progress requires a strategic approach.
Progression Tips for Lateral Raises
One challenge with lateral raises—whether using cables or dumbbells—is that you’re working smaller muscles and lifting lighter weights. A jump of even 5 pounds can feel disproportionately difficult compared to larger compound lifts. To navigate this, Ethier recommends:
- Use a Broad Rep Range:
- Stick to 10–20 reps per set. This range allows for flexibility and ensures you can maintain strict form, even with lighter weights.
- Smaller Weight Increases:
- If using cables, attach a 2.5 or 5-pound plate to the pin to make smaller jumps.
- For dumbbells, prioritize additional reps before increasing weight.
- Partial Reps:
- When you reach failure during dumbbell lateral raises, perform partial reps in the bottom range of the movement to fully exhaust the side delts.
How to Program These Exercises
To avoid overtraining your shoulders and ensure optimal recovery, Ethier advises limiting the volume of front delt-heavy movements, like pressing exercises. Instead, allocate your shoulder training volume to these two exercises:
- Cable Lateral Raises
- Perform 3–4 sets twice per week. Adjust the intensity to align with your rep range, focusing on control and stretch at the bottom position.
- Rear-Emphasized Lateral Raises
- Perform 2–3 sets twice per week, choosing either the cable or incline dumbbell variation based on your preference or equipment availability.
- Prioritize Rest and Recovery:
- Leave at least 48 hours between shoulder sessions to allow for muscle repair and growth.
Tracking Progress
Building muscle isn’t just about adding weight; it’s about performing better over time. Ethier suggests focusing on small, consistent improvements:
- Add 1–2 reps per week until you max out your target rep range.
- When ready, increase the weight in small increments while maintaining proper form.
- Track your performance to ensure you’re progressing steadily without overtraining.
By programming these two exercises thoughtfully and progressing gradually, you’ll not only target your side delts more effectively but also create a balanced, wider shoulder profile.
