Best Pain-Free Exercise for Sculpting Shoulders

Today, I have an article from Jason Klein.

I ran into Jason about 2 weeks ago in Orange County and he asked if he could send me a video on two exercises that he has been doing that everyone at EFI might be interested in knowing about.

Here they are, enjoy!

Rick Kaselj, MS


Hey everybody, what’s up? This is Jason from This video is for Rick and all of his friends over at He asked me to make this guest video for him to put on his blog to show you two exercises that you probably haven’t seen before for sculpting your shoulders.

These are two exercises that are important for two things: 

  1. Stay away from Shoulder pain. If you ever had shoulder impingement syndrome or anything along those lines, pain in the shoulder, rotator cuff
  2. Pain in your low back.

These two exercises are going to really help that out. It is going to deter any pain in the future and hopefully really strengthen the key areas so you won’t have any issues.

Best Pain-Free Exercise for Sculpting Shoulders

CLICK HERE to watch the YouTube video.

#1 – Lock Raise

The catch is we are leading with the pinkie which means that it’s an overhand rip. We are going to pick up the weights.

I am going to point out one thing for you. If you are a guy and especially if you want those popping shoulders, who doesn’t want popping deltoids?, you are going to pay attention to what I am about to say.

First of all, the exercise demonstration is pretty simple. I am going to go a little bit narrow stance because it is not required that I have nice power stance. I am going to dip really quick here and as I come up I am going to shrug slightly and I am going to come out to the sides with the dumbbells but you’ll notice that I am leading with my pinkies.

It looks like this.

Lock Raise

Lock Raise

I am really going to focus on my way down because what you will see is everybody likes to focus on only pushing the weight up but not resisting the weight all the way down. If you want those popping shoulders, you want to focus on true volume. It is basically the amount of the specific tension that I am placing on the way down basically your eccentric contraction which is of course the way down. For example on a push up, it is when you lower your body.

#2 – Stiff Leg Deadlift

This is an exercise for low back or if you’ve have tight hamstrings you might want to check this one out. You can do this with dumbbells. It’s the Stiff Leg Deadlift. You probably have heard of that before. I am going to show you something that you probably haven’t tried. It is a bodyweight only stiff leg deadlift and I guarantee you this is just as challenging if you focus on intention or true volume and tempo as well.

I am going to squeeze the shoulder blades at the back like I am squeezing a pencil. I am going to focus on pow posture. I am going to look up in the mirror and I am going to focus on soft knees, my knees don’t bend anymore they stay right where they are now.

Stiff Leg Deadlift

Stiff Leg Deadlift

Next thing that I will do is I am going to look up and I am going to feel the hamstring stretch and back up. I am going to focus on counting one, two, three, four, and then power up. That’s your stiff leg deadlift bodyweight version.

You can hold a weight here if you want to use a barbell or dumbbells. That last one is for low back pain. Everyone should do a stiff leg deadlift because it focuses on extensibility of the hamstrings and strengthens the low back as well. That’s pretty said and done.

If you want to stay away from shoulder impingement, that’s one way to do it with true volume. I hope you enjoyed these two exercises.

Give these a shot.

Also I am going to invite you take a look at my Lean Body Guide Program, it has new innovative exercises just like these ones to get you to the best body that you’ve ever had.

We will see you guys later. Thanks. We will talk to you soon.

Jason Klein

Unlock Your Tight Shoulders