How to Build Powerful Capped Shoulders with Perfect Technique

Uldis Upenieks knows how to build capped shoulders

Learn the proper technique for lateral raises and build capped shoulders.

Shoulders are one of the most defining muscle groups when it comes to a strong, athletic physique—but developing those rounded, “capped” delts isn’t just about lifting heavy. It’s about precision, control, and mastering the right movements with perfect technique.

Whether you’re a CrossFit athlete aiming to enhance overhead strength or a gym-goer chasing aesthetics, the key to unlocking powerful shoulders lies in targeting all three deltoid heads with balanced, injury-proof training. In this guide, we break down the essential exercises, form cues, and programming strategies you need to sculpt dense, three-dimensional shoulders that not only look impressive—but perform at a high level too.

“The lateral raise is one of the – if not the – most important isolation exercise out there from a physique development perspective,” says natural pro bodybuilder and YouTuber Jeff Nippard.

The lateral raise is very effective at targeting the lateral deltoid, and bigger lateral deltoids, creating that wide shoulder and narrow waist appearance that is so desired.

Table of contents

How to build capped shoulders: perform the lateral raise

Dumbbell lateral raises are a basic and accessible exercise to grow the side deltoids. They are a single-joint isolation movement, meaning that using lighter weights and a rep range between 10-20 reps is recommended.

Muscles worked

You will train shoulder adduction when performing lateral raises, targeting primarily the lateral delts, and there will be some degree of shoulder flexion, targeting the anterior deltoids, unless you do lateral raises entirely off to the sides.

Additionally, you’ll work your upper traps secondarily.

Rep ranges and weights

Instead of trying to increase the weight as you progress with this exercise, focus instead on progressively overloading by improving your technique and mind-muscle connection.

Technique

I to reduce momentum as much as possible. If you struggle to do this, try lateral raises while sitting, but be aware of the bench getting in the way.

When standing, Nippard recommends trying to keep your glutes flexed throughout the exercise to prevent excessive movement of the hips.

Try to grab the dumbbells on one end, with your pinkie finger closer to the middle, as this will “force the side delts to work harder by increasing the internal rotation moment at the top,” says Nippard.

Additionally, lift the dumbbells up at an angle rather than straight up to the sides. If you were looking at the exercise from above, the arms should be at 15 to 30 degrees to the front of your shoulder.

Variations

Jeff Nippard’s favourite variation is the Egyptian Cable Lateral Raise.

You can also use resistance bands or kettlebells.

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What to Avoid

Going too heavy on the lateral raise is the biggest mistake people make when looking to build capped shoulders. Loading up too heavily for this exercise doesn’t mean you’ll get bigger shoulders but that other muscles will start assisting during the exercise.

Turning the lateral raise into a front raise will defeat the whole purpose of the exercise. You want to lift on the scapular plane to build capped shoulders, so lifting the dumbbells too far forward will target the front delts, which are already targeted through bench pressing.