Muscle Group: Shoulders

Hold this position for 30-60 seconds.

This is the most important exercise for shoulder width. Performing this exercise correctly is crucial to hitting the side delt rather than the front. Going too heavy on Standing Lateral Raises is a common mistake. Here, we are looking to pump the muscle full of blood and squeeze the hell out of it.

Hold a dumbbell in each hand, bend forward a bit, and move the dumbbells together in front of you with your arms extended.

Stop at the beginning of each rep so you don’t swing the weight.

Raise the weights out and up to either side, turning your wrists slightly so that the back of the dumbbell is higher than the front.

Raise the dumbbells somewhat higher than your shoulders, then lower them under control, resisting all the way down. Try not to swing the weight up using momentum instead of your side delts. If you want to cut down on cheating do this exercise sitting down.