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Dumbbell Shoulder Workout (GET JACKED DELTS)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Steven
Though you didn't spell out why this works, it seems that the bottom up version - starting from the least stable position, to a more stable position, to the most stable, while keeping the weight the same - amounts to mechanical drop sets. (You did allude to that by saying that changing positions allows you to continue on) The top down version amounts to actual drop sets (lowering the weight) but - interesting! - offset by making the body position less and less stable - in other words, making the exercise easier by lightening the weight while making it harder by getting into less and less stable body positions (the net, to allow you to continue on, must be a drop set - the weight drop exceeding the difficulty gain of the changing body positions. In any case, I tried these at my newly reopened gym the other day and was sore the next day. Interesting conceptually as well as practically.
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Daniel
Great vid! Are you now using what's called the - sword pull- or -sword raise- in place of the more commonly shown lateral raises to hit the medial delt? Thats what it looks like your doing. It does feel a lot more natural and comfortable than the standard bent over, pinky up version. I havnt seen you make a video on what's called the -sword raise- yet. Was Just curious on your thoughts, thanks!
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Tony76
I like Jeff's teaching, a lot. What I don't like are all the comments that are seeking attention! Oh Jeff has this, or Jeff is the father we never had. Come on guys, has that 'flattery' ever got you anywhere? Free stuff? Personal fitness programme? Give it a rest and appreciate the knowledge (given for free, and get over your egos.
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BreadBoi
Every time I do shoulder/upper body exercises my pec minor gets extremely tight and causes a lot of pain and popping in my shoulder the next day. Any tips for keeping that muscle loose? I've already tried your recommended pec minor stretch as well as rolling it out with a tennis ball, both of which seem to flare it up more
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sport
Made an attempt at this workout today with 20-15-10 dumbells, top down = shoulders obliterated. 3-4 rounds! I could barely finish 2! I am out of shape and have weak shoulders from labrum tears though. might have to drop weight even though 5# dumbells are pretty emasculating -. Great workout, thanks, Jeff.
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Billy
Hi Jeff,
Wow, awesome video! I'll definitely incorporate that exercise (definitely option A for me) into my routine. I loved that video as those exercises you showed were simple but brutal!
Massive thank you for making the video.
Cheers,
Billy
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Curt
Can I use this as my entire shoulder workout? I did this today with fairly light weight (I-m always careful to go light with shoulder work. I started in the seated position and worked my way to my feet. By the end, it was pretty tough. Enjoyed it as always!
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Kenji
The one that stood out to me were the rear delt rows. The modification I made was instead of bringing the dumbbells down to row at the lower back level I maintained the - - position towards chest/shoulder level to prevent downward rotator cuff depression
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chupoposama
Jeff, beginner here. When it comes to the weights, do we choose one that gives us a challenge even on the first exercise, or one that gives only a burn at the end of all the exercises? Am so used to the old -lift heavy, low reps- mentality.
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Shawn
Thank you Jeff, Great workout set. I'm gonna be doing this to develop my delts/shoulders.
Q: How many days per week should this be performed? I am beginning with 8# dumbells. Q: When do I work up in weight as I progress?
Thank you.
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