IFBB Pro League Classic Physique competitor and RP Strength Head Physique and Bodybuilding Specialist Jared Feather helps pro bodybuilders pack on muscle for competition or trains his clients to get them in better shape. Feather recently shared tips for building bigger shoulders and biceps while training at Flex Lewis’s Dragon’s Lair Gym in Las Vegas, NV.
Feather’s session featured three exercises: behind-the-back cable curls, machine lateral raises for the medial delt, and face pulls for the rear delts.
[Related: “The Judges Got It Correct”: Phil Heath Breaks Down the 2025 Arnold Classic]
Behind-the-Back Cable Curl
Train the biceps first since they typically need more work than the shoulders. Feather performed cable handle curls at the cable station while standing slightly in front of the unit. This position allowed his arms to stretch behind him when fully lengthened.
Feather trains his biceps and shoulders for four sets each, four times weekly, for a total of 16 sets each week.
“I like training them this way. Progress has been crazy.”
—Jared Feather
Feather focuses on the eccentric, performing three to five, and holds a deep stretch for a second through his full range of motion on each rep.
Feather’s advice comes from experience and research. A 2017 study found that performing eccentrics and concentrics properly can help maximize muscle growth. (1)
After performing multiple rest-pause sets, Feather elaborated on the difference between working a movement to failure and working a muscle to failure. Training with proper form followed by cheat reps is not as effective as performing slower reps with correct execution at a slower speed with a focus on tension.
“You’re still hitting your biceps, but they’re not taken to failure.”
—Jared Feather
Machine Lateral Raises and Face Pulls
Feather used a seated machine and lifted his arms above parallel to maximize medial delt contraction. Many lifters use a rope attachment for face pulls, but Feather suggested using a straight or angled bar instead.
This helps me get the movement better, honestly.
—Jared Feather
The cable pulley was set at around chest height and he lifted the handle above his head while pulling instead of straight toward his face.
I keep my shoulders elevated and don’t drop where there is no tension. I set back, keep the tension on the delts.
—Jared Feather
Feather currently trains with fellow pro Nick Walker, who is amidst his prep for the 2025 Pittsburgh Pro.
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Reference
- Schoenfeld, B. J., Ogborn, D. I., Vigotsky, A. D., Franchi, M. V., & Krieger, J. W. (2017). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Journal of strength and conditioning research, 31(9), 2599–2608. https://doi.org/10.1519/JSC.0000000000001983
Featured Image: @jared_feather on Instagram
