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BIG Shoulders - LIGHT Dumbbells (6 Minute Workout)

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Rating: 4.0; Vote: 1

If you are trying to build big shoulders and have shied away from using light dumbbells, you may want to rethink your shoulder workouts starting today. In this video, I-m going to show you how using light weights is not only helpful but necessary to building your biggest delts possible. It has to do with your ability to create a mind muscle connection with your shoulders (all three heads of the delts) in order to get them to respond maximally to your training. This is part of the Size in 6 Minutes series that I started with biceps a short time ago. In the case of the arms however, the key to developing a better mind muscle control of the muscle was your ability or lack thereof to contract the muscle forcefully. Here however, there is a different way to elicit a strong shoulder muscle involvement. This is where you want to focus on the tempo of the reps you are performing. I will explain. Most of the time, when you are performing reps of either a dumbbell front raise, side lateral raise or rear delt fly, you likely don-t focus much on how quickly you are moving the weights. I am not even talking about using bad form and swinging the weights on every rep. I am simply saying that you start the weights in motion and then look to ride that into every rep instead of forcing the muscles to have to contract the weight up in every set. In the case of the front delts, this can be seen and felt immediately if you were to slow the motion of the dumbbells down considerably. For instance, if it normally takes you about 1 to 2 seconds to raise the weight in a front raise, try slowing that down to almost double that time. At the same time, forcefully try and keep everything else on your body grounded, allowing only the contraction of the delts to lift the weights up against gravity. You will immediately feel the front delts working so much harder but even more so, you will feel a contraction in them that you likely have not felt before. The same can be carried over to the middle and rear delts as well. When you are performing your side lateral raises you want to use the same slow motion speed that you did on the front raises. The key here as always is to keep the pinky lower than the thumbs in order to externally rotate the shoulders and keep the shoulder joint healthy in the process. Finally you will want to move onto the rear delts as well. The key here is to get your upper arm back behind the body into extension while lifting the dumbbells up. Beyond that however is the length of time that you want to hold the contraction. Many people don-t realize the the rear delts respond the best when they have had a chance to sit in the contracted state for a few seconds almost as if allowing them to build the contraction over time. Try this and you will feel the difference in your shoudlers immediately. In between a one minute round on each of these three delt head techniques you will want to speed up what you slowed down. We can accomplish that by doing 30 seconds of an explosive push press in rest pause fashion. The goal is not to choose a weight that is too heavy so that it negatively impacts your abilty to move the weights quickly. For me, I used the 45lb dumbbells at most to ensure speed of contraction. Try this shoulder workout routine and you will build bigger delts by enhancing your mind muscle connection. If you are looking for an entire step by step workout plan that will help you to build not just big huge shoulders but an entire athletic physique, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Jess
Why they haven't made an action figure out of you is beyond me. I CAN BARELY GRASP that your biceps aren't implants! Lmao! (Embarrassingly mentioning this as this is my hard to develop muscle area, ,which is now further complicated as I am in week 3 post-op recovery after having ruptured my Biceps tendon after saving my 550lb motorcycle from falling over after an idiot backed into it. while it was parked. (an Empire-State Building sized -UGH- doesn't even begin to cover it). Anyway, My dominant arm's bicep is now a mush of pain. Once I can brush my teeth again with that arm, I will be mildly happier, but seriously. You are a machine. Kudos and Thanks for these videos! (my inside me is crying because I am stuck sitting here for another month before safely even doing cardio. Lol. Never thought I would have to go EMS rather than enjoy hard work, but. Ghah! 3AM HIIT Sprints, Here I come! Stay safe everybody! -
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Russ
Jeff, you never cease to amaze me with your exercises and explanations. I'm 56 years old and have been training for 33 years and have never had such an eye opening experience regarding proper training technique and how to actually target each muscle correctly. I've incorporated several of routines into my routines and am amazed on how they've had such a positive effect in strengthening and growing the targeted muscle(s. Your commentary is clear and precise, and most of all it's nice to train a certain muscle a certain way with a purpose. meaning, doing a particular movement and knowing why and how it is going to effect that part of the body. I truly look forward to viewing my next video of choice knowing I'm going to learn something. Absolutely amazing! Keep up the Great work!
Thank you!
Russ
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mecha
also a great shoulder pump is grab a weight where you can do at least 10 reps (or 15 or 20) of lateral shoulder raises (these you do at regular rep speed) when done doing ten reps or more IMMEDIATELY go to next weight down and do as many reps as you can then grab lighter weight and on and on. called -drop sets- i think ATHLEAN-X would agree with that as you will feel the burn! you'd be able to fill a drum with all the lactic acid your going to build up. thanks ATHLEAN X for all the tips. i'm def going to put that in my next shoulder workout. it's always about changing it up and shocking those muscles.
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Tee
Thank you for this. I have such a problem developing lean muscle in the lower portion of my delts; no matter how much I work them, I feel like my body keeps storing fat there instead of muscle, unless I do extreme dieting (which is not sustainable. That rear delt extension rotate hold you did at 6: 10 is money. I'm gonna try that.
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burrbonus
5: 46 -- Jeff,
Judging from how much you lean forward for rear delts, would doing these face down on an incline bench (to prevent lower back strain -- I'm 68) be an acceptable substitute? It seems to be effective but want your view on this. Doing them seated might help, too, but I like the incline bench.
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Dane
Just did this workout tonight for the first time! Also, first time doing shoulders that good (a) in a long time (b) since I started back to the gym after a lull of 7 months. yeah I know.
EPIC workout! Highly recommend this one. Every time I go to the gym I'll be consulting ATHLEAN-X now: P
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Andromeda
I grew up in Florida around some very knowledgeable people in terms of eating habits and lifting. That being said, I check out these videos whenever I have a free minute. Great ideas for new variations. You can tell he cares about the quality of info he is putting out there.
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athleanx
2: 00 slow controlled front raises (60s)
3: 05 explosive push press (30s)
30 sec rest
3: 50 slow controlled lateral raises (60s)
4: 55 explosive push press (30s)
30 sec rest
6: 24 slow controlled lateral raises (60s)
6: 55 explosive push press (30s)
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Bill
I was bench pressing every other day light weight more reps but I'm more interested in gaining size I need more weight less reps like 5 - 5's and twice a week instead. Going to start working muscle groups now too like in this video. Lead with thumbs Up.
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Jeannette
Jeff, if you've any special recommendations for women, I'm all ears. Thank you so much for your work, which I've adopted for myself, a woman committed to gaining some of the muscle mass lost in the last year+ away from the gym!
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