If you are looking for the perfect way to end your shoulder workout that will hit all 3 heads of the delts, this is for you. In just one rotating circuit of three shoulder exercises, performed with a single pair of dumbbells, you are going to be able to end your shoulder workout with a bang (or should I say a burn).
Start by selecting a pair of dumbbells that is about 5lbs less than what you would normally use for a set of 10-12 side lateral raises. Next, you want to assume a starting position by kneeling on the floor and placing the dumbbells directly beneath your shoulders. You arms should be straight and not angled forward to behind you to begin. Again, you want to be sure that your elbows and wrists are in line with your shoulder joint.
From here, let the merry go round begin.
One rep on each the right and left shoulders of a front delt raise. Immediately perform a side lateral raise on each arm by lifting the arms out to the sides. Remember to keep the thumbs higher than the pinkies in this position to minimize risk of impingement in the shoulder in this top position.
Finally and once again without resting, lift the dumbbells up and back to target the rear delt or posterior head of the shoulders. This is best achieved by twisting the grip to an underhand position and remembering to extend the arm back behind the torso into extension to maximal contraction of this head.
The idea is to continue to rotate through the three positions of the shoulder raises (front, side, and back) without resting. Keep performing one rep on each arm in each direction until the burn is too much to take and you have to stop. If you want an even harder shoulder workout challenge, instead of stopping once you reach failure on the first of the three exercises, just stop doing that one and keep the other two shoulder exercises going.
Stop when you are unable to perform any more reps in good form at that point.
This amazing combination is perfect as either a fast way to consolidate your shoulder raises into your dumbbell shoulder workout for building big delts or as a finisher to the workout once you’re done with your overhead pressing work.
The key is to push hard and resist giving in even when you first start to feel the burn.
If you are looking to build bigger shoulders you want to make sure that your shoulder workout with dumbbells are designed to get the most out of you. This shoulder workout finisher is capable of doing just that. Take each head of the delts (front delts, middle delts, rear delts) to the brink of extinction and push your limits. See what you have by putting yourself to the test. Let the gains begin.
If you're looking for a complete program with step by step workouts to build strength and athletic muscle without having to sacrifice leanness, be sure to head to athleanx.com via the link below and pick the ATHLEAN-X training program best suited to your current goals.
If you're looking for more shoulder workout videos and exercises for shoulders that will get you training like an athlete even with just your own bodyweight that are quick and easy to do at home, be sure to subscribe to our new AX Shorts channel at the link below today.
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Chris Wright
*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/shoulder-workout-short
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…
Made it.
Did i make it?
@LetGo 15 No, It’s not. I clicked at minute 12-13 (according to Youtube) and won (in his main channel, last year).
Hi, From where did you take that animation of the human musculature in the beginning of the video?
@Obito Uchiha Jeff can correct me, but I think the problem is not with the row, but the way in which it is normally performed. check out his video ” This causes Hernias” May 23, 2018.In this current video his knees are grounded, should be OK.
Awesome as always jeff!
Lets get it, RIGHT AFTER MY PULL DAY
@SpunjEric Why wouldn’t you do lateral raises ??
@St. Petersburg oh I do them lmfaoo. I just hate every single second of them. Shoulders are the worst muscle group to train no one can change my mind.
@SpunjEric weird bro I love shoulders I feel like most people do
Prefer to train rear delts on pull, and the other 2 delts on push
@Aayman Afzal cant argue with jeff
i was literally just looking up shoulder exercises lmao
Right
Now start looking down shoulder exercises to fix the imbalances
I SWEAR TO GOD I WON THE GIVEAWAY, CAN’T BELIEVE IT
THX SO MUCH JEFF, I THINK U ARE ONE OF THE FEW PEOPLE THAT IS ACTUALLY HONEST AND DID NOT DO THIS THING FOR CLICKBAIT
LOVE FROM ITALY
I won it too! Let’s goooo!
Screenshot
@Niyn believe, it is real.
Course you did
Was it nXT anabolix?
Do more of these shorts
5lbs less than what you would normally use for a set of 10-12 side lateral raises – that would be 0lbs
If you’ve ever done LYTs you’d know having no weight is pretty damn hard if you’re aiming for 3 sets of 15 reps each
Lifting without weights is perfectly fine! Already getting more gains than most.
For me it’s 15
then I’d be using 10 lbs, my shoulders are going to die
I do 10-12 reps with 10 lbs I use to do 15 and I’m 15 those fucked my shoulder tho so now I use 10 for more control
Just what i need! Perfect timing, tnx!
THANKS JEFF, finally bought some dumbbells for the house. This will help me a ton
probaly not a ton, maybe some kilograms tho xd
@Monne lol
A ton?? He must’ve sent an elephant or something
FINALLY I’VE WON!! Thank you so much ! :D
And Jeff does it again, just as I was thinking of finding another shoulder exercise.
Whoa, stop right there. You’re using one side of your brain too much, jeff would be disappointed of the neuro electric imbalances since that’s his major
Note: All healthy brains have neuro electric imbalance
@Francis Bacon I’ve got that covered, I do facepulls with sheer willpower alone to take care of those imbalances.
you literally only need 3 exercises for delts, one for each head
I enjoyed this format but I get more from your longer format videos ( obviously). I really like your explanations of the movement and the hows and whys of each movement. It gives so much insight into the exercise. You’re the best there is in my humble opinion…short or long format.
I Agree 100% Philip. It is important knowing WHY one is doing a particular movement. That being said, there are a lot of us that have been following and absorbing all Jeff has offered up through the years so this short is just another great way to change up a routine.
The other positive is that fact that it will probably appeal to a lot of the younger people who have attention spans on par with TicToc. Personally, at 67, Jeff’s longer, detailed videos are more appealing to my attention span. I have been weight training for 42 years and I still learn from Jeff. And I KNOW from experience Jeff teaches the correct way to build, rehab, rebuild muscle.
He has done a video of this with a push press at the end off it
I think this is just a micro content piece cut from a regular video, I’m sure he won’t stop making his regular videos. Prolly just making these to get the YouTube algorithm to push his channel more
There is the “full version” video of the routine, with explanation https://www.youtube.com/watch?v=ZyNoQxdsLhw&t=270s&ab_channel=ATHLEAN-X%E2%84%A2
This is just a short that he probably put on this channel to bring some attention to the actual shorts channel. Or maybe it was an upload accident, lol.
Wouldn’t the strength curve be pretty low in the beginning of the front raise because you’re working against gravity (as compared to a traditional upright front raise)?
Yes it’s easy at the beginning, difficult at the end. I think it’s a great way to hit the lower traps as well because of this.
Why everytime I feel that Jeff literally upload the exact video I’m looking for ?
Did this for a summer, then a coworker punched my shoulder and was like, “dude what the hell!?” It works
I swear to god I heard Jeff’s voice in the last two paragraphs
When the music kicked in, I thought this was the Doomguy shoulder workout.
When I do shoulders, everybody at the gym has to turn up the volume on their headphones or the crackling from my impingement would drown out their music.
felt this in my soul. constant pops.