शैडोइंग अभ्यास: Top 3 Shoulder Exercises For 3D Delts - वीडियो के साथ अंग्रेजी बोलना सीखें

In this video, I'm showing you my top three shoulder exercises for round 3D delts.

One exercise each for the front, side, and rear heads.

And for some extra scientific credibility, I'm bringing in exercise scientist Dr. Mike Isretel, who's gonna share his top three as well.

Up first, front delts.

Now, a very common mistake here is actually giving the front

delts too much volume since they already get a lot of stimulation from any chest work in your program.

three times the side delt size as non lifters.

So they often are overemphasized.

Would you agree with that?

Like side and rear are more important from a bodybuilding standpoint?

I take that even more to an extreme perspective.

I agree with that so much.

I go overboard and I say rear delt training is overrated as well.

If you're training your back properly, your rear delts should be very well developed.

You can just pour a lot of volume into the side delts.

And also visually, if you ever see someone who has big shoulders and you look at them, you're like, oh, those delts are really big.

Almost in every case, it's the side delts that are actually very big.

And the rear delts of course construct the rest of it the front delts matter

but it's side belts that really counts

so i think side belt training should be 70 to 90 percent of delt training wow

so while the side delts are clearly the most important the other two heads still complete the 3d look

so let's start with the anterior

or front head my number one exercise here is a machine shoulder press

and that's simply because being seated increases stability

which will ensure virtually all the tension is being directed to the shoulders where you want it

and secondly most people can dropping the weight or breaking technique.

And I like this Panada machine in particular, because it allows for a huge range of motion and a big stretch on the front delts and the bottom.

So one thing I noticed training with Mike on his channel as well,

he really, really emphasizes controlled technique and a deep stretch and also in the stretch position

He tends to do a lot of pausing, which can be very humbling in terms of the amount of weight that you use.

So that's something I actually don't typically do.

I'm a little bit more of like a constant tension guy most of the time.

So that's been really cool.

I feel like I'll continue implementing some of that in my training.

Oh, and another thing I like about this machine is that it's unilateral, meaning each shoulder is forced to work individually, which can be great for fixing any left to right shoulder imbalances.

That feels really good.

Doesn't it?

Yeah.

See?

Yeah.

A panada.

Is that okay to say?

10 reps, and of course any decent shoulder press machine will get the job done.

And if you don't have access to one, you can get a very similar effect with a seated dumbbell shoulder press, which is also unilateral and forces each shoulder to work individually.

Okay, so Dr. Mike's number one pick for the front delts is an easy bar front raise, and he gave two reasons why.

One of the reasons is that it gives a ton of motion to the front delts, a huge range of motion there, and also because it is an isolation exercise.

And it's pretty rare to see for front belts.

Most people choose a compound press, which is cool and all, but if your ticep volume is where it is, if your pecs are sore, if your shoulder joints are upset with you because you've been doing a lot of pressing.

Maybe the overhead press is not in the cards.

If I wanted the maximum effect of something like this, I would actually do it on a free -motion machine, so that I could move my hand behind the plane of my body and get a huge stretch to the front belt.

But a lot of people don't have access to a machine like that, and this is a fine alternative exercise.

It's a similar thing.

So the cues here is that you want to keep your chest up.

cave your chest, you're not stretching your frontels as much what you want to

do is essentially it's like a curl except you never bend your elbows.

So it just comes up all the way.

Nice and high and then you milk the eccentric, and it's going to be hardest here.

all the way down, chest up at the bottom.

Goodbye, front belts.

Do you think it's dangerous to go beyond this point here?

I think there's never been a reason to suspect that if you know anatomy.

Things that are causing joint pain tend to be not so great for the joints.

But if you can do this without any joint pain, I mean listen, if there is something from a cupboard you want that's up there, Or you're like, "Well, I would get it,

but I don't want to be crippled for life." That's not the case.

I think it's totally fine.

And Mike explained that for these, he uses relatively higher reps in the 10 -20 range, with a more explosive positive and a slow and controlled 4 -5 second negative,

especially maintaining control at the midpoint where tension is the highest.

Finish resisting.

Oh, wow.

Very nice.

Doesn't take a lot.

Man, I'll say this: if people are cutting out this part, they're missing out on a lot.

I would say the most effective part of this movement, generally there are some nuances here, is from 45 degrees to 135 degrees, ear to ear.

So I can't lie, this is like the craziest front L pump I think I've had.

Possibly ever.

Okay, so with front delts out of the way, we're hitting the most important head for 3D delts: the side delts.

So I'm gonna let you go first for side delts.

What would be your number one?

There are many number ones.

You're my number one.

What's the number one number one?

Well, an exercise that I think is really top tier is what I call the super -ROM lateral, super -Ranger motion lateral.

Exactly like a lateral race, just keep going.

Okay.

And at any point do I do this or this?

No, just normal?

Okay.

So for me this feels natural to kind of thumbs up it a little bit.

Sure.

Is that okay?

Thumbs up it as little as possible on the way up.

Okay.

But try to keep your pinkies up, but if you run into stuff where it feels weird, you can thumbs up naturally.

Doesn't feel weird.

So you like this better?

Yes.

Okay.

Because then it activates the side delt.

Yeah.

100

Yeah, for sure.

101

And let me just explain that very briefly.

102

If I thumb up it, you can see that the resistance path is in line with the front delt fibers.

103

If I do this, Now the resistance is in line with the side delt fibers.

104

If you feel pain doing this, then consider going thumbs up.

105

It might be better.

106

- Sure.

107

- But in my case, this feels great.

108

- Great, I love it.

109

- So why not?

110

Mike recommends doing these for moderate to higher reps in the 10 to 20 range, and once again, really emphasizes good control on the negative on each and every rep.

111

Alright, so my number one side delt exercise is a cross body cable Y -raise.

112

Most people when they do lateral raises go directly out to the side.

113

There's nothing wrong with that.

114

The main reason I like these is the stretch you get here.

115

If you were going to stretch your side delt, you wouldn't just hold it here.

116

You're not getting a ton of stretch here.

117

If you pull it across your body, now you have more stretch on the Also, most people think of the shoulders as having three distinct heads, the front, side, and rear,

118

but anatomy research shows there are more like seven deltoid compartments, each having unique muscle fibers that fan out in slightly different directions.

119

So hitting the delts from slightly different angles is more likely to make sure that all the fibers get hit evenly.

120

And here's how I do that.

121

I'm positioned my torso so that I feel that stretch come in on my side delt, and then I'll sweep the weight out. In back?

122

Almost as if drawing and flicking a sword.

123

So we feel the nice stretch. And then we're...

124

out and back.

125

Beautiful control Jeff, that's awesome.

126

Oh, okay.

127

Nice.

128

Next, let's take a look at our top two exercises for the posterior head.

129

Mike's number one pick here is a Super Rom reverse cable fly.

130

I've actually never done them the way he coaches them, so I picked up on some really great cues.

131

A couple of really important cues here.

132

First, you want to go past your hand connection.

133

Yep, just like that.

134

People say, "Well, wouldn't that create asymmetries?" Totally.

135

But you just, every other set, What you're gonna do is you're gonna switch your hands which one goes up the bottom.

136

And a big thing is you want generally to keep your elbows locked out

137

so that you can make sure it's all real delts.

138

You will not be able to use as much load that way, but minimizing the load while maximizing muscle involvement is a really good thing.

139

And here's a big one for the back jump.

140

Go ahead and pull all the way back.

141

Yes!

142

And here, we get a peak contraction to the muscle.

143

You can feel the burn accumulating while you do it.

144

And then slowly peel that muscle out on the way back.

145

So it's a really good thing to really crunch at the top.

146

it won't cost you a ton of reps because it's easy there, but you'll connect to that rear delt.

147

Typically I would stop about here probably.

148

But now I'm going to here?

149

Yeah.

150

And that extra bit Yeah makes it way harder.

151

Here's the best part.

152

They actually start to accumulate metabolites.

153

They hurt more and more in that position.

154

You take that pain, and you go, okay, I know exactly where my rear adults are, because they hurt there, and I slowly arc out and it's madness

155

and I hate it and then stretches like crazy and then the whole thing starts again.

156

That's right.

157

And my top pick for the rear delts is the reverse pec deck and honestly, Dr. Mike gave me the single best cue I've ever heard for this exercise.

158

Here the cue will massively reduce how much you're lifting, but will hit that target muscle better.

159

For a good real delt training, you want to reach forward really far.

160

Also, you'll notice it pre -stretches the rear delts.

161

You're not pulling.

162

You're arcing out to try to paintbrush as far of a distance as you possibly can.

163

Punch forward.

164

Yes.

165

And then sweep out.

166

Paintbrush out as much as you can.

167

It's like if you imagine that there is like you're standing on top of a pile of money

168

and there's a camera measuring, you get to keep all of the money you do this with your hands.

169

Yes!

170

Let's go.

171

And I'm just gonna show my last two reps here

172

and notice that at no point do I allow myself to pull my arms in.

173

I'm sweeping my arms out and painting as much of the floor as I can on each and every rep.

174

And then as if another, as if you're gonna do another one.

175

One thing since I've been training with Mike a little bit

176

that I've heard you say quite a bit is as if you're gonna do another.

177

I really like that cue because it forces you to be intentional with that last negative.

178

Do it as if you're gonna do another one so you're controlling, controlling, controlling pause, Now you're done.

179

And then let go.

180

And that last negative

181

may be one of the most muscle growth promoting portions of any rep you will ever do in any set.

182

So why skip that?

183

A lot of guys go all the way up and then go, "Ugh !" And it's like, "Oh, you went so so good !" So close. So close. So close.

184

There are tons of off -camera analogies to make,

185

but I know you run a nice wholesome channel and I will just shut up. Who are you?

186

Are you the powered by ice cream fella?

187

That's me, you're an old fan.

188

Again, you don't have to go hard or anything like that, but just just so we have some b -roll.

189

then I have to go home.

190

- 'Cause like you're kind of, You're kind of locked into something.

191

Just do what the machine says.

192

Yeah, yeah, yeah.

193

I used to do a lot of standing barbell overhead pressing.

194

Yeah, I know.

195

And I got to a...

196

I follow you.

197

A lot of straight...

198

Oh, thanks.

199

Is that guy actually Thor?

200

We're on a desert island.

201

with all these machines.

202

We had to do a front delt exercise.

203

What one do you pick?

204

Highly equipped desert island.

205

So if you're stopping from here to here, It's like what this whole other part there.

206

It's like eating half a slice of pizza and throwing the other half away.

207

That's a common comment.

208

Won't it hit your junk on the way down?

209

Like, yes, if you're wildly uncoordinated, and you deserve to have a junk destroyer.

210

One more.

211

Yeah, do one from the rear.

212

- Oh, on the way down is the big one.

213

OK, I'm going to get the sleeves up.

214

Oh shit.

215

Yeah, mine.

216

Oh shit, you see that?

217

I changed my mind.

218

Slow, right away slow.

219

Slow, and then slow.

220

Slow, slow.

221

flow.

222

I want to give a big thank you to Mike.

223

His channel is called Renaissance Periodization.

224

He does all kinds of videos exactly like this.

225

It's just really cool tips and cues and tweaks that I don't think you'll hear on any other channel.

226

Also want to give a quick shout out to the gym, Pure Muscle and Fitness.

227

They let us film here, they even turned the music down for us, so I really appreciate that.

228

Thank you guys so much for watching.

229

Don't forget to leave us a thumbs up if you enjoyed it

230

and I'll see you guys all here in the next video.

231

Thank you.

📺 उसी चैनल से

✨ अनुशंसित वीडियो

234 वाक्य

The Exact Chest Workout I Followed To Become World Champion

Business EnglishWorking Adults

128 वाक्य

10 drawing exercises to dramatically improve your anatomy ✏️

Business EnglishUniversity StudentsWorking Adults

207 वाक्य

NEW GoHighLevel Voice AI Agent Tutorial 2026 (BEST Features & Upgrades)

Business EnglishWorking Adults

147 वाक्य

How to Mix a Drink - are you doing it wrong?

Business EnglishWorking Adults

41 वाक्य

Awards submission: DuraShield from SurGenTec

Business EnglishUniversity StudentsWorking Adults

62 वाक्य

Old School Leg Workout for Building Bigger Legs

Business EnglishWorking Adults

321 वाक्य

Why 90% of Traders Fail (And It's Not What You Think)

Business EnglishWorking Adults

87 वाक्य

How to Prevent Brain Fog | 3 Easy Steps!

Business EnglishUniversity StudentsWorking Adults

388 वाक्य

Targeting Belly Fat Is... Possible?! (NEW Study)

Business EnglishDaily ConversationUniversity Students

11 वाक्य

The Real Reason You're Not Getting Better at Badminton

Business EnglishHigh School StudentsUniversity Students

124 वाक्य

Hangboarding Twice Per Day For 2 Years | ft. Emil Abrahamsson

Business EnglishUniversity StudentsWorking Adults

इस पाठ की शब्दावली और बोलने के सुझाव

यह B2 स्तर का स्पीकिंग पाठ वीडियो “Top 3 Shoulder Exercises For 3D Delts” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: delt, rear, shoulder, exercise, stretch। इस वीडियो में शैडोइंग के लिए 231 वाक्य और 2444 शब्द हैं। बोला गया हिस्सा 11:12 लंबा है। वक्ता तेज़ बोलता है, लगभग 218 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 83% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
thumb संज्ञा	/ˈθʌm/	अंगूठा
sweep क्रिया	/swiːp/	सफ़ाई करना
paintbrush संज्ञा	/ˈpeɪntˌbɹʌʃ/	तूलिका
elbow संज्ञा	/ˈɛlboʊ̯/	कुहनी, कोहनी
anatomy संज्ञा	/əˈnætəmi/	शारीरिकी
cupboard संज्ञा	/ˈkʌb.əd/	अलमारी
imbalance संज्ञा		असंतुलन
posterior विशेषण	/poʊˈstɪɹ.i.ɚ/	पीछे
destroyer संज्ञा	/dəˈstɹɔɪ.ɚ/	नाशक, विनाशक
compartment संज्ञा	/kəmˈpɑɹtmənt/	डिब्बा
standpoint संज्ञा	/ˈstændpɔɪnt/	नज़र
peel क्रिया	/piːl/	छीलना
credibility संज्ञा	/kɹɛd.əˈbɪ.ɫɪ.ti/	प्रामाणिकता
sleeve संज्ञा	/sliv/	आस्तीन, बाँह
madness संज्ञा	/ˈmæd.nəs/	पागलपन

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	उच्चारण	अर्थ
go ahead क्रिया	/ˌɡoʊ əˈhɛd/	आगे बढ़ना
shut up	/ʃʌt ʌp/	चुप रहो!, चुप रह!

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

Would you agree with that?
Do you think it's dangerous to go beyond this point here?
What would be your number one?
Are you the powered by ice cream fella?
Won't it hit your junk on the way down?

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है	you've been doing · I've been training
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	are overemphasized · is overrated · being seated
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	someone who has · pausing, which can · individually, which can
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	I've actually never done · I've ever heard · I've heard

ध्यान देने योग्य उच्चारण

वक्ता 71 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, gonna। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“sh” और “zh” की ध्वनियाँ: paintbrush /ˈpeɪntˌbɹʌʃ/, contraction /kənˈtɹækʃ(ə)n/, stimulation /stɪm.jʊˈleɪ.ʃən/, intentional /ɪnˈtɛnʃənəl/, isolation /ˌaɪsəˈleɪʃən/
लंबे शब्द — बलाघात सही रखें: accumulate /əˈkjuːmjʊˌleɪt/, unilateral /ˌjuːnɪˈlætərəl/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, anatomy /əˈnætəmi/, asymmetry /eɪˈsɪmɪtɹi/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: sweep /swiːp/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, overhead /ˈəʊvəˌhɛd/, overboard /ˈəʊvə(ɹ)ˌbɔː(ɹ)d/, equip /ɪˈkwɪp/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: emphasize /ˈɛm.fə.saɪz/, pause /pɔːz/, maximize /ˈmæksəmaɪz/, visually /ˈvɪzju.əli/, minimize /ˈmɪn.ɪˌmaɪz/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: sweep /swiːp/, standpoint /ˈstændpɔɪnt/, stimulation /stɪm.jʊˈleɪ.ʃən/, sleeve /sliv/, slice /slaɪs/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर thumb, sweep, paintbrush जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: Top 3 Shoulder Exercises For 3D Delts - वीडियो के साथ अंग्रेजी बोलना सीखें

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

I Built The World's Most Scientific Gym

Peptides Are Insane

The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

The Only 25 Exercises You Ever Need

The Exact Chest Workout I Followed To Become World Champion

10 drawing exercises to dramatically improve your anatomy ✏️

NEW GoHighLevel Voice AI Agent Tutorial 2026 (BEST Features & Upgrades)

How to Mix a Drink - are you doing it wrong?

Awards submission: DuraShield from SurGenTec

Old School Leg Workout for Building Bigger Legs

Why 90% of Traders Fail (And It's Not What You Think)

How to Prevent Brain Fog | 3 Easy Steps!

Targeting Belly Fat Is... Possible?! (NEW Study)

The Real Reason You're Not Getting Better at Badminton

Hangboarding Twice Per Day For 2 Years | ft. Emil Abrahamsson

इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

वीडियो में आने वाली फ़्रेज़ल वर्ब

दोहराने लायक वाक्य

इस वीडियो का व्याकरण

ध्यान देने योग्य उच्चारण

इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?