The #1 Shoulder Builder? Jeff Nippard Says “Lateral Raises—All Day.”

[Will Tennyson]

Want one exercise to grow your delts for life? Jeff Nippard doesn’t hesitate: lateral raises—ideally cable lateral raises with a big stretch and full range of motion.

Why lateral raises win​

• Side delts don’t get enough love. You’ll hit front delts from any pressing and rear delts from rowing, but medial delts are mostly missed by compound moves.
• Cables vs. dumbbells? Research says no meaningful growth difference if you train hard and take sets to (or near) failure. Pick the tool you feel best in the target muscle and stick with it.
• What actually matters: A movement you feel in the side delt, push it hard, and progressively overload over time. That’s the driver.

Quick training notes​

• Prioritize big stretch at the bottom and controlled, full ROM—don’t chase ego weight.
• Keep consistent execution week to week so overload is real, not just looser form.
• Slot lateral raises early in your shoulder work (or after presses) when you’re freshest.

Simple programming template​

• Exercise: Cable lateral raise (or dumbbell if you prefer)
• Effort: Take the last 1–2 sets to or very near failure with clean form
• Progression: Add a rep or small load week to week while keeping the same tempo and range