10 Shoulder Exercises for Capped Delts

[@mountaindog1]

For more great at home workouts: kzbin.info/aero/PLNAUreWTt_Sg9DvgFlEGhFULnfJoBFs9K

[@hunterstrosnider7306]

John, I love your videos and I’m 15 and I want nothing more in life than to be a Mr. Olympia I’ve been training my ass off for the past, 5 months and I just started working out 6-7 months ago, I live in Ohio, and I am willing to do ANYTHING it takes to train with you a few times, lmk what it’ll take and please get back to me. I’ve put on 14 lbs total since Christmas so I think my Genetics at least for building muscle is good enough I just need to work harder and I think you can open my eyes on how it feels to truly work hard, I love being pushed, and I love pushing myself in the gym

[@SylvanAB-HVGB]

I missed what brand of bands you said you are using. I’ve broken one of mine already. Please let me know. Thanks in advance.

[@hunterbidenparmesanimports5633]

Rip mountain dog!!! 💪 💪 you were the man !! Good luck to the family especially

[@skeletorrobo]

By Mountaindog1 (edited) 00:53 Side lateral 01:54 Y raise 03:08 Rear delts 04:01 Pull apart 05:16 Shoulder press 07:13 Partials 08:58 Bent over row 10:16 6 ways 11:48 Single arm lateral raise 12:23 Spider crawls 14:41 Over and backs

[@petrabuytenhek2920]

R.I.P. John Meadows. Thanks for all the knowledge you shared about bodybuilding.

[@Clownfish1958]

You are still so awesome knowledgable John. You are missed by all. These excercises are top draw NO EXCUSES even when all you have are simple things too train with. Thankyou John and Family for letting us soak up your healthy knowledge 🏋️‍♂️ John 🇨🇦

[@hunterbidenparmesanimports5633]

Rip big guy ! You will be sorely missed !! Miss you already brotha

[@davidlloyd2594]

I have over the years used bands for shoulder mobility, rehab work, and adding them to movements in power racks , but not until lockdown, did I invest in a full set of loop bands, and create full complete workouts relying on them exclusively. Your output on band exercises has been vital for advice and ideas that have allowed me to not only maintain my condition, but bizarrely, actually see improvements in some areas - my shoulders really seem to love the specific stimulus from bands, and I have definitely improved delt development in this period of training :-) Thank you for sharing your knowledge and allowing us all the versatility and intensity we need away from the gym. If anyone out there is debating if bands are worth the investment, just do it, they are an amazing tool.

[@blackknight2013]

I agree with you. I switched to full body resistance band training since the quartine started. Not only have i burned more fat with the added cardio ive been doing but I have seen muscle growth from the bands.

[@grandoi]

Try using gymnastic rings for chest and back too it completed my home workout its only like 30-40 bucks. The instability is crazy plus the bands for isolations. Im good for the next few months if gyms still arent open.

[@Kermit_T_Frog]

My body, too, seems to be taking to the bands. I have no doubt, though, that I'm going to be shocked at how much less I'm lifting once I get back to the gym.

[@llianehunter]

I phoned in a shoulder workout to the Universe and the Mountain delivereth 🙏🏽

[@MrDrPerci]

RIP John. Looked for good band shoulder exercises and there you are!

[@Elkhunter2]

I love John such a great guy. I try to watch at least one of his videos a day for the information and to support his family. I do hope youtube pays them well.

[@danielbowman1275]

The most simple yet most entertaining fitness videos. Love this guy

[@mountaindog1]

I appreciate that!

[@UncleMike81]

Have to say... Working with bands has opened my mind to new possibilities. (It's also been really fun to test new ideas) it's taken me a while but I found I really enjoy iso-holds for band pull aparts.. I use a supinated grip and try to do them every other day. These videos are great John. They're keeping me motivated to stay on a new path while I adjust the workout rotation. For all the nonsense going on everyday it's fun to have a positive disturbance in the force. Jedi band tricks'

[@mountaindog1]

Rock on!

[@NeuronIron]

In 2024 and these videos are still some of the best bands content on youtube. RIP Meadows u will be missed!

[@TheChimpenchen]

Greetings from Singapore! We just received news of extension of our lockdown. Your videos keep me and my brothers motivated. Thanks John!

[@moniquegooding6179]

I love working with bands even with having access to weights! That rear delt exercise attached to the basketball hoop is super hard! I feel that better than when I used to use the rev peck deck at the gym, since I lift at home regularly I either just use dumbbells bent over or lay on the bench but I love combining bands and weights! Great video!

[@mountaindog1]

:)

[@maxtorres957]

Couldn't agree more. I start off all underbody training days with it at light weight. I also finish my delt workouts with a few high intensity sets of the exercise.

[@MoreBuffMoreMuff]

We usually finish shoulder day with bands or cables, and the rear delt pull you performed with the bball hoop is a staple ender for us. Usually 3 sets of 20 each side. Great stuff.

[@C-24-Brandan]

These band workouts have been awesome!! Been doing them and getting really good results surprisingly!! Just goes to show sticking to the basics works well, don't need all the fancy equipment at the gyms.

[@MrActionproductions]

No John, I don't feel the sun on my face. That's the radiating warmth of your personality. RIP big man.

[@jeg569]

Thanks for the video John, great workout ideas, still home workouts here in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 fourth week now, stay safe and well.

[@rolandocanelo4881]

Viejo, eres una fabrica de buenas ideas basadas en el conocimiento biomecanico y la experiencia empírica! Man you're a factory of great ideas based in knowledge and experience. Thanks Mountain. Saludos desde Chile💪

[@NaturalHypertrophy]

13:45 half expected to see you climbing up that wall like Spider-man

[@mountaindog1]

:)

[@resentfusion5634]

"negative ghost rider" one of my fav sayings. Thanks for the vid. I've been using all the bands and im digging it

[@stevesedgwick5789]

Thanks John, all good stuff for a rubber band. It’s not the same as actual weights, but we can only do, what we can do. Keep them coming Sir.

[@mountaindog1]

Very true!

[@BigA-1971]

Great tips, I’m finding that the tension on the muscle from the straps actually feels as strong as a mid weight workout. Allows you to start at a much lower tension and build up through the motion of the exercise. I was waiting for the gym to reopen but decided to order bands instead. At 49, I am looking more for the health and wellness benefits from working out more than the muscle building results.

[@micheldalcourt2345]

Thank you John Meadows for your time. Super imformative 👍

[@60beats44]

Thank you so much John for uploading these amazing videos. Rubber bands, who would have thought and especially from a man with your physique and strength. Having just followed your program, I am having trouble keeping my arms on the keyboard. You are a star 🌟

[@cocjones7552]

This guys awesome, no ego just trying to kick game to us. Good on you mountain dog help a lot peeps out 👍🏻

[@mountaindog1]

Glad you enjoyed

[@TheYeti_97]

It's shoulder day and I was running out of ideas but luckily the mountain dog answers the call again!!!

[@ohwowthatsgood]

Just got the Mountain Dog Band Pack delivered today. Very excited.

[@roberthaller3516]

John can do one on all your awards, trophy s medals..fantastic you the man John , Robert Haller s NJ,

[@coachnate5747]

Miss ya john

[@D__Lee]

Good video! I wasn’t familiar with the PARTIALS so I included it in my resistance band workout this morning. It was tough and I’m still feeling it.

[@tonyx8750]

As always one of the best most informative strength, muscle, conditioning info on youtube ! Should have advertised this as resistance band shoulder workout for more views as I suspect people just assume dumbbells and other weights !

[@ALessandrone]

That's a great way to improve and add variety to my ppl and full body home workouts. Thank you!

[@romulusgoodheart]

These band workouts are amazing.. I cant wait to see how my strength has held up when i get back into the gym.. i still get sore and crampy just like with my gym workouts.. thanks

[@LagunaMuayThai]

Awesome video Mountain Dog! 🙏 Thank you! My favorite video of your band series. Kindly requesting a band chest exercise index video in this format! 🙏 Thank you for your passion, spirit and knowledge!

[@MKECBS1]

Thanks so much for these videos John. Just wish my bands would hurry up and arrive!

[@MESSENGER-OF-JESUS-CHRIST]

Brilliant help through this lockdown! 👍🏼

[@ahksihonmishlei2324]

Having the bands helps, nice moves shoulder , I will do this tomorrow. Shalom Shalom.

[@papaspaulding]

When doing the side delts i like to cross the bands over my feet (ie grabbing the band under your left foot with your right hand and visa versa) as it adds some missing tension at the bottom of the movement as well as the top

[@edwardgomez3633]

Just completed this routine for the first time. Very nice! Thank you!!!

[@Brockthedog315]

The spider crawls are new for me. Thanks! I also like standing snow angels. Step on band, both hands start together low, then then raise both arms to sides until hands touch as high as you can reach. Love these band videos. Appreciate you John.

[@mountaindog1]

Great tip!

[@DaveKenderdine]

As always, John, great information presented great! I’m going to do some touch up work for shoulders tomorrow and I will do these 10 with the bands. Thank you!🙏🏻

[@Nepplol]

Thank you John for everything you share !

[@mountaindog1]

My pleasure!

[@lynnmottaghi5433]

THIS IS AWESOME!!! I’ve started to incorporate the partial lateral raise then supersets with light weight top lateral raise that I learned from your previous videos. My shoulders were demolished. Thanks a million and thanks for all the great content.

[@anttistrom8526]

Thank you John. Been doing these band workouts and I really like them. Been in quite rough shape lately but after seeing myself in mirror after doing this I believe there is still hope 😅the bump! Whoooo! It may be temporary effect but thanks for the moments of confidence 🥳🙏😘

[@rachaelnugent]

thanks John, i have been unusually lazy with shoulder training over since the gyms shut, you have me all motivated with this!

[@mountaindog1]

Happy to help

[@bbailey2466]

Elite FTS bands are wonderful! I have some short bands I use primarily for attaching to my power rack for benching. I cant say enough good things about them! I can make the 45lb bar alone feel crazy heavy lol

[@TheBowtz]

was literally doing these today! explaining to my bro about the j meds partials lateral flys with dumbells and i was using a band implement it!! i finish my workout come on the pc and SEE j meds has uploaded and executed the partials with the band in a vid! feels good! thanks for sharing the wisdom

[@gjsteinke]

Love the Spider Crawls and the Over and Backs, Great for Mind- Muscle connection

[@mountaindog1]

Right on!

[@supertien832]

He's one of the best coaches out there.

[@aaronwwilliams]

Great playlist John! One key shoulder workout that I think would be a good addition to your list would be banded upright rows for the traps! None of the other movements here really hit the traps, but standing on a band and rowing one end up to your nose, leading with elbows, is a great movement. 👍

[@chrisk7693]

I like the banded shoulder-press...if you lean little backwards and press more in front of you, it's also hit your upper chest, feel the pump!💪

[@RichardRatner.1972]

Thanks John for this 👍 Stay safe with the family, kind regards as ALWAYS Richard U.K

[@mountaindog1]

Thanks, you too!

[@JoboJr.]

You’re the best! I’ve been training at home with primarily bodyweight + band exercises for over a year now and all these band exercise videos have given me sooo many more options 😁😁 Would love to see one on traps and abs if possible!

[@fitwithsilvia156]

You are amazing cheers from Spain I Learn so much from you 🙏 thank you for your amazing content

[@mountaindog1]

I appreciate that!

[@kourtneydavis2112]

Great video John man wow R.I.P. Sir gone to soon 🙏 💪🙏💪🙏💪🙏💪🙏💪

[@Mr123tallpaul]

Thanks John. Great ideas in this video - and it was good to hear ideas for combining/super-setting with dumbbells

[@kiwi1911]

You won't believe, the moment I was going to post a question about the band quality and breakage if any, boom you answered the question right away. I have been following your workouts these days, super amazing.

[@mountaindog1]

Glad I could help!

[@martinbradley1062]

Thank you so very much for delivering again 💪💪 shoulders is what i would have asked you for next 👍👍

[@mountaindog1]

My pleasure!!

[@martinbradley1062]

@@mountaindog1 and my pleasure to watch and get gains from them 💪💪 happy to see your all staying safe in these times

[@josemiranda1679]

John you are something special I was just about to work out shoulders

[@tweezy5923]

I love this video I've been trying to get my right shoulder back in shape since an old injury and I'm feeling the burns especially from 6 way good grief lol, but in all seriousness thanks for the videos and keep up the work.

[@danslane7900]

When the gym reopen i am going back to gym/ still do band workouts

[@swalia85]

Hey John. Please do such separate exercises videos on Arms & Chest too.. thanks.

[@swalia85]

Has found arms workout, post video for chest and back.. Smile

[@AlexKomnenos]

Mountain Dog I did this routine today. Loved it!

[@allwillberevealed777]

I used bands on my pull up tower and did some face pulls. Oh my, the burn! 🔥 Even the reverse pec machine never felt like this!

[@Polandsyndromebodybuilding]

Thanks for the regular uploads, keeps us bros entertained

[@mountaindog1]

You bet

[@Mr.Ciobanu]

Thanks for the timestamps !

[@maxpokorny4074]

Hey John.. Another quality production.. Your a True BANDit.. Keep em rollin..👊

[@mountaindog1]

Thanks! Will do!

[@gwarlow]

Bandtastic! Thanks for sharing these great exercises. Cheers and happy holidays. Best wishes for 2021 and beyond.

[@FitAfter50]

Sweet! My Saturday workout is an all band workout. Thanks for the variety. Little disappointed you are not pulling a tree out today.

[@mountaindog1]

Next time!

[@schuylervanduyne2372]

I am amazed how sore I am from using the bands. I will be taking my bands into the gym when they reopen.

[@mountaindog1]

yea my hams were sore for 4 days last week

[@ashearera]

Have progressed up through a couple of short resistance bands on the spider crawls. My shoulders were never a problem, but even still they feel NOTICEABLY better. Can’t recommend them enough. Thanks for putting me onto them John!

[@ashearera]

I also noticed before you posted this that the over and backs with the bands (I call them “dislocations”) feel MUCH smoother on the back portion after the spider crawls, good to see you’ve found the same!

[@mountaindog1]

Good stuff!

[@stephanreichelt1960]

been doing tris-sets of front/side/rear laterals for high reps followed by presses with DBs....

[@Adam-qh8vf]

Do you have a video that shows how to put your arms/chest/back into position for healthy shoulders? I love your isolation videos as they help me find the correct alignment but I am having issues finding the right spot for my shoulder blade/etc.

[@jkmjdm3629]

I'm so grateful for your workouts 🤗 Thank you so much, John!

[@bauerturbo3334]

Another smasher of a vid Stay healthy ✌

[@TheGarza420]

Great timing John! Just yesterday I was trying to figure out a new shoulder routine. Appreciate all the tips and workouts!

[@TheStutenberg]

This is awesome. Just got my bands and loving them. If I had only 20 minutes in the morning before work, what would I do? Which excercise hits most of the shoulder?

[@Goldeneye007Masters]

Loved the t-shirt!!

[@roadstar499]

Also bands not only are very effective they also are great to add to your weigh training week to switch things up and keep those muscles growing imo...

[@JJ-nw3jj]

0:50 1:43 3:07 4:00 5:09 7:05 8:45 10:15 11:36 13:08 14:41

[@deadlyshizzno]

Daaaaamn I am sooooo doing all of this today. I just bought EliteFTS bands and I've been so excited to start really using them!

[@edwardgomez3633]

Great routine. Can’t wait to try it tomorrow!

[@francocerella6108]

Time to build some boulder's.😊 Solid stuff john aka fitness guru.🙏 Keep up the good work bud. Postive vibes from cali.💪🏾

[@RonBaezclassic]

Awesome all with the thin band

[@Fotitude]

Great content, will definitely incorporate all those banded moves into future workouts when the gyms open plus use this weekend too 👍🏻

[@mountaindog1]

Glad you like them!

[@nickverrezen6556]

I always love your t-shirts! 😆 Oh and the workouts also ofcourse 😁 Great video John!

[@mountaindog1]

Glad you like them!

[@phoenixbody]

hi John could you one day make a video explaining to us how much you were in macro during your mass gain to gain your pro card, as well as the training routine that you did (number of muscle working in the week etc) I think it would be great. Thank you for all of these great videos

[@mountaindog1]

Thanks for the idea!

[@mountaindog1]

it's all in my Team Universe program on my website btw

[@phoenixbody]

@@mountaindog1 Ok, in 2017 I bought your PDF Universe Training 2015, it was your diet and training program for competition, but I did not find your off season program for muscle gain.

[@mikehopkins3099]

Great content as always John. Your resistance bands videos are helping me stay on track through these tough times. 💪💪

[@Keranu]

I have a question/idea. If you were to cross your arms when you begin the pull aparts, would this give your muscles extra stretch, thus more gains? The idea is it's combining the first rear delt exercise, where John's arm is making a crossover motion, with a standard pull apart.

[@davidk6269]

John, people keep saying that a person can not build significant muscle with bands, but are best for "maintaining" muscle mass. Do you think that bands can be intense enough to "build significant" muscle? Thank you for your great videos!

[@mountaindog1]

if you are a novice or intermediate yes, it would be hard to build a ton of muscle with just bands though.

[@davidk6269]

@@mountaindog1 Thanks for answering so quickly! TBH, I feel honored to get a reply from you. What you wrote makes sense to me. I certainly don't think a person can build a massive physique like yours with just bands.

[@TheChimpenchen]

Next problem, how to know if you're intermediate or advanced. 😂

[@davidk6269]

@@TheChimpenchen easy for me. I just look in the mirror. Yup, I'm a noob. ; )

[@latchmanharrilal72]

Awesome. Thanks

[@RyanSmith-km8vh]

Hi John, could you please explain the value of the quarter range side laterals? I've always done with full ROM. Anyone else's opinions welcome! Thanks.

[@mountaindog1]

you dont JUST do those, still do full ROM too. It allows you to work heavier because you are stronger initially

[@RyanSmith-km8vh]

@@mountaindog1 thanks for the reply, appreciate it!

[@Tailionis]

Thanks!

[@andythousand345]

Thanks for another great video, John.

[@andrewt248]

I've been loving training outside, but the weather in Michigan doesn't look like it will be cooperating this week. Man, the band OHP will totally wear you out!

[@mountaindog1]

that one is TOUGH

[@CharlesTRose]

I just got my EliteFTS bands a few days ago and I really like them for shoulder and arms. I especially like to use them with light dumbbells at the same time.

[@terrancesmith7797]

Keep em going with those band workouts👏

[@markusmcgee]

decent bands. I picked up double reds and orange. EliteFTS seems to be the only place with bands (or at least when I picked up mine)....ok just tried the shoulder press lol. They're real..

[@mountaindog1]

hard right!

[@allenharden05]

Question for you, will these exercises help take the pressure off the lower back for the L4 and L5 discs?

[@lisadavid4128]

Hi hi .did this workout last evening .killed my shoulders. The 6 ways I only made 1 set of 15 reps.whoa it's really difficult..Thank you bless