Shoulder Workout Cheat Fix: Stop Momentum from Stealing Your Gains
Summary
Jeff Cavaliere of AthleanX breaks down a common cheat pattern in shoulder training where lifters use body momentum instead of muscle control to complete reps. Using the front dumbbell raise as the primary example, he explains how leaning back during a lift offloads the work from the target muscle. The fix is a simple stance adjustment that eliminates the ability to cheat.
Key Points
- The core problem: Most gym-goers are being “lifted by the weights” rather than actively lifting them — meaning momentum and body positioning complete the movement instead of the target muscle.
- Cheating kills results: When muscles are given a free ride through momentum, they aren’t being trained — and untrained muscles don’t grow.
- The backward lean cheat: On front delt raises, many lifters unconsciously lean back past a certain point in the range of motion, essentially making gravity do the work of the front deltoid.
- Focus on the “how,” not just the destination: Instead of just getting the weight from Point A (bottom) to Point B (top), focus on which muscles are doing the work throughout the entire range of motion.
- Momentum has its place — in athletics, not muscle building: Momentum combined with strength is powerful on the field, but in the weight room, you must build the underlying muscle strength first through controlled movement.
- Quality over completion: Finishing a rep doesn’t mean anything if the target muscle wasn’t the one doing the work.
Exercise Details
Front Dumbbell Raise
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Target muscles: anterior deltoid (front delt)
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Common mistake to avoid:
- Leaning the torso backward as the arms approach parallel — this uses body lean rather than deltoid strength to elevate the weight
- The cheat often begins subtly once the arms reach a mid-range position, making it easy to miss
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Proper form cues:
- Keep the torso upright or slightly forward throughout the entire movement
- Ensure the front delts are actively working from the bottom all the way to the top and controlling the weight on the way back down
- Do not allow any backward body sway to assist the lift
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The fix — forward-leaning split squat stance:
- Step into a split squat stance and shift your weight forward
- Leaning forward physically prevents you from being able to lean back to cheat
- Raise the dumbbells to parallel from this position, fully controlled
- This stance also reinforces a more athletic, stable base