If you want a dumbbell shoulder workout that doesn’t require you to need a full rack of dumbbells or access to a gym, this is it. Here, Jeff Cavaliere is going to give you two options for shoulder workouts with dumbbells. You can do either or both. If you only have one set of light dumbbells you can easily do the bottom up version. If you have even just three pairs of weights you can do the top down version.
Both of these dumbbell shoulder workouts consist of three shoulder exercises to get you jacked delts. These are the side lateral raise, front raise, rear delt row and the arnold press. The key is that you change the position of your body throughout this workout for shoulders to ensure that the tension remains high and the gains keep coming. The three positions from which you are going to perform this workout are sitting on the ground, kneeling and standing.
We start with the first of the two workouts for shoulders with dumbbells, which we will call workout A.
It consists of performing the 4 exercises first sitting on the ground without resting between them. Each of the first three lateral raises are to be performed for 7 reps. The last exercise in the shoulder workout circuit, the Arnold Press, is to be performed for 10 reps. No rest should be taken between any of the movements shown here.
When sitting on the ground, we immediately make what would traditionally be a fairly light weight feel much heavier. This is because we are able to limit the range of motion due to the ground getting in the way, and force the shoulders to undergo more constant tension at the bottom of the movement. Even after just the first 7 reps you should start to feel an intense burn in your delts if you are doing this right.
Move immediately into the front raise and do the same thing. Again, the limited range of motion will force the front head of the delts to withstand more tension throughout. Once again, without resting move into the final move to hit the rear delts and perform 7 reps without letting up. Lastly, put it all together with the Arnold Press.
From here, immediately assume a kneeling position and begin the sequence all over again. Once again you will not rest between exercises and keep going until all are finished.
Stand up and do this one more time to completion.
Take a 2-3 minute rest and repeat the entire circuit, starting once again from the floor, and aim to complete 3-4 total rounds of this dumbbell shoulder workout option.
If you would rather take on a slightly heavier shoulder workout option, then shoot to complete workout B. Here you are going to need 3 sets of dumbbells that are 10 pounds apart in weight. Here I am using a set of 30’s, 20’s, and 10’s. Once again I am going to perform the same exercises but this time I’m going to start in the standing position and use the heaviest dumbbells I have.
After completing the circuit of exercises without resting, shift to the kneeling position but take 2-3 minutes rest before initiating the same series of moves with the second heaviest set of dumbbells that you have.
Complete these and then once more, shift to the seated position and use the lightest pair of dumbbells that you have. Remember to once again take your 2-3 minute rest between positions. Once finished here, rest 3-5 minutes and aim to complete 3-4 total rounds of this brutal shoulder workout for jacked delts.
If you are looking for a complete workout program that is going to help you to build not only bigger shoulders and jacked delts but the entire body, be sure to click on the link below and check out the athleanx.com site for a variety of programs, each geared at helping you to achieve your specific goals.
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#dumbbellshoulderworkout #shoulders
Never gets old, Jeff
Jeff never gets old
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
achii!
מה אומר
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/dumbbell-shoulder-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jeff,
What motivates you to work out like this? Do you do marathons, triathlons or ultra marathons? Are you ex-military?
For me I’m ex military and I enjoy destroying myself. I also hunt in the mountains and cover a ton of kilometers with heavy packs and very fast so I need to be in top physical condition. I’ve found that as I’ve gotten older that just looking good isn’t enough on it’s own because let’s face it a gym is a pretty boring place.
Oh I’m probably too late for the give away but here I am….again.
Jeff your a f*cking Rockstar
Difference between hex press and floor press
I’d cry on Jeff’s shoulder just to feel how jacked those delts are
@Sebastian Henkins That doesn’t really follow logic though. A disparaging remark is a disparaging remark, even in supposed “jest,” which was not self evidence in the joke whatsoever
@ParadymShift Music well the joke isn’t exactly self evident but I’ll explain it you.
The joke was really about people who’d actually genuinely think that that’s gay.
It’s ridiculous to think that it is gay which is why it’s funny to picture somebody actually doing just that.
I should’ve put quotation marks around my comment just to show that I don’t hold that opinion, but who cares.
@Sebastian Henkins Sorry I wasn’t clear. What I meant was it is not self evident that you were making a joke. Remember? That’s why I even questioned you in the first place for clarification.
@ParadymShift Music that’s a good way of explaining it lol
Never been in this good a shape since applying the info you give.
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
@DOOMSDAY Rocks bruhh your everywhere
@Golden State Warriors im bot
I was doing shoulders 6 hours ago. Jeff, were you seeing my exercise selection or something
me fucking too
Oh yeah dumbbell shoulder exercises. Was looking for that.
But my personal favorite shoulder exercise is handstand push ups. Had a huge shoulder width and strength boost with that.
@Adesor Cuppy yeah im lucky i started doing different kind of puhsups etc at age 7 i saw my dad liftinf weights but he didnt let me to. He told me to do more of calisthenics and i do it as a hobby
@Flamey both,maybe pike first then wall dann without. All are great
Power pushaways, then pikes then handstand.
Daniel M use a band to do pull aparts. Easy exercise that fixes shoulders.
Ok. But why sit, kneel, stand? Just for change of scenery? More explanation, less showing off, pls. Yeah, you are ripped, yeah you know everything. Teach us.
When Jeff combs his hair he does ten strokes with his right hand, and ten strokes with his left hand in order to avoid muscle imbalance. He also makes sure his shoulders are externally rotated.
me with OCD…yeah very relatable.
Its almost impossible to comb your hair with internal rotation ^^
I actually do comb my hair with both hands. Not to avoid muscle imbalances tho.
I always do this at the end of the shoulder training for an insane pump
What weight do u use for burnout
How many rounds do you do?
@Juan David Boscán B. Probably 10 slow rounds for each… Rear middle and front delt. I usually don’t count them, I just go until everything burns like a mf
when I click the Notification Squad Giveaway link, Jeff looks disappointed when I lose because I didn’t use both arms equally to click to avoid muscle imbalance
This is actually a great idea. I’m still avoiding the gym and relying on basement workouts so this will be a great change of pace.
Cheers
I’m also doing basement workouts. I probably won’t be going back to the gym and instead will just keep making our home gym better.
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
Really still !! Not at gym
Lost my gains during spring due to COVID but I’ve been doing Jeff’s dumbbell workouts over the summer using adjustable dumbbells and even though I shouldn’t be, I’m surprised by how good in shape I’ve become.
Ann Wycoff exactly!! I’ve got a pull-up bar/dip station on the way from eBay!
Jeff is the father we never had
Correction, YOU never had
Jk I don’t have one either
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
I did have a father…
But he never taught me how to get ripped.
Still your father does the best for you
Yeah true, my father gave me good advice, not circus tricks like this
Even Jeff’s underarm hairs looks ripped.
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
Bruh
@DOOMSDAY Rocks stop rickrolling people bud, i know this coz a guy told some individual like u are everywhere sending rickroll link (ps. i havent click any links, and know that i aint stupid like you buffon XD)
@ferdinand fonseca Never gonna let him down
@DOOMSDAY Rocks Never gonna give you up
Jeff delts have biceps.
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
Lmao
Don’t click that link its clickbait
If you lit a candle on a carrot cake and internaly rotate your shoulder three times looking into a mirror at 3 am, jeff appears.
and says “Hey guy, JeffCavalierathleanx.com”
Lmao so underrated
copied
@Frédéric Chopin so is your comment
Me: *exists*
Jeff: WRONG!
Jeff’s Bravery test
https://youtu.be/-Q9MW8Jbq1U
To anyone reading this, don’t click the link unless you want to meet someone from the past
I got Rick rooled
Seeing how jacked he is motivates me and crushes my spirit at the same time.
@Bhavik630 5 years …
Yea but if you wanna die at the age of 25 .. then yea
That’s shame and resentment talking. Ignore those voices that keep you down.
@Jordan Lightner Yeah you can get bigger and stronger than this as a natty, you cant stay that lean all year round tho cuz you aint on dat dere gear
It’s all about sacrifice and that’s hard to do. I like to smoke weed a lot. So that definitely hampers my gains. I’m trying so hard to come off it though.
I means man’s on some form of gear, u can get there just not be as lean all year round
Holy mother of god this ripped my shoulders up like I haven’t felt in years!
Eminem: Sometimes it feels like the World’s on my Shoulders
Jeff: How to perform shoulder exercises with a light set of Dumbbells
Ok