Add serious size to your delts without needing a gym
Big shoulders is one of the hallmark signs of someone that works out. Finding the perfect shoulder exercises to help you get big round delts at home can be quite the challenge however. In this video, I show you an intense home shoulder exercise that you can do with a common household item and a single weight plate.
The best part about this home delt exercise is that it applies physics to make the traditional side delt dumbbell raise even better! By applying both a horizontal and vertical force vector, this exercise really works your deltoids and becomes an excellent option for your shoulder workouts (regardless of whether you train them at home or at the gym).
In order to get big shoulders you have to overload the delts ideally at every point along their range of motion. Matching the proper strength curve with adequate intensity can be difficult. When using a dumbbell during the side lateral dumbbell raise, you really only hit the delts the hardest at the very end of the movement. This is because the force of gravity acts greatest when the arm is perpendicular to it.
If you were to use cables or a cable pulley machine to do this you would have a much better application of force to the side or medial delts, however not everyone has access to a machine. If you do your shoulder workout at home, you need more options. This video covers one perfect exercise choice that will help you get bigger shoulders anywhere.
If you want a complete workout program designed to help you get more than just big wide shoulders, then head to and get your ATHLEAN-X Training System. This pro athlete endorsed workout routine hits your shoulders, arms, legs, chest, back, abs, and even your rotator cuff to create an overall athletic body!
For more videos on how to get big shoulders at home as well as more bodyweight side delt exercises be sure to subscribe to our youtube channel at
29 comments
While I was watching this video and saw a part when you're talking about that in side lateral rises at the beginnig of the movement there is not much work for the side delt, in case of my lagging delts I thought that doing dumbell side laterals by lying down on your side on the bench could be interesting. I think that isolate the muscle a lot more and your delt is working right from the beginnig of the movement. Ofcourse If U keep tension and do not put your arm with dumbell straight up. What do you think about it? Anyway cool exercise Jeff ! ; )
wow that's freakin smart and innovative. Gonna try this on my next shoulder day
Im doing that this week. FUCK YEAH!
Can you do a video on a full body resistance band exercise?
Cool idea! Oh and I call it doggy style. Everyone leaves the gym when I announce I'm about to do some doggy style. Love having the whole place to myself.
'How to slowly hit yourself in the nuts with a 5kg plate' shoulder exercise
Would be cool to do this with a chain and sticking a weight in the middle too, nice idea
Wow, that's effective! I just tried this as part of my delt workout. Such a simple idea. I've worked delts out with bands, cable and dumbbells for years but this never occurred to me. 🙂 Thanks Jeff, your courses are excellent.
that is a fucking genius exercise
Very innovative with the strap! I like this exercise.
name for this exercise?
Wow!! Thank you very much!! Along with other suggestions you have I'm gonna get killer delts!
Best mind muscle connection with this concentric and eccentric.
This has to be the most effective and amazing feeling exercise i've ever tried. Jeff you are truly brilliant. Thank you for being you.
That's genius
Jeff = genius. There is not a single Athlean X video or workout that disappoints. He is just the best of the best.
this is so brilliant…
Brilliant exercise! Applying progressive overload on a exercise like this is a pain with dumbbells but it's going to be much easier this way thanks to micro plates.
vahanculu stu ciuatu
You can also replace the cable side raise with resistance band, but the strength curve of resistance band is rather wonky.
Lol bro you skip your chest
What if you don't have a fucking plate at home?
2:23, line raises
2019 anyone?
This is actually.. really fucking smart
Can i do this with resistance bands
Yeah I don't have plates
Fantastic tip bloody brilliant.😁😁😁
Not cool! Triceps will be busted within a handful of workouts like this