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Intense 3 Minute Shoulder Workout!

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Rating: 4.0; Vote: 1

A shoulder workout does not have to be long in order to be effective. Here, I-m going to show you a 3 minute shoulder workout that utilizes popular shoulder exercises done from a different position for an entirely unique impact on your upper body. It is important to point out that the deltoids are not the only muscles that control the shoulder. People tend to obsess about them the most because they are the ones with the most visible size and are what are referred to as the shoulders by many. That said, there are 17 muscles that attach to the scapula or shoulder blade, and in doing so, have a direct impact on the actions of the shoulder. While at times it is necessary and beneficial to single out the delts as best as possible when creating a hypertrophy or muscle growth response, it is also important to integrate muscles that prefer to work together as well. In the case of the shoulders, these seventeen muscles are largely good at working with the delts to produce an amplified effect on your delts. The main key is to change the position of your body when performing the popular front, side and rear delt raises. While these lifts are staples of targeting the front, middle and rear delts respectively they do not always have to be performed from a standing position. By simply doing each of these from a kneeling position you are not only going to be able to still hit them very effectively but also involve the muscles of the upper back and shoulder girdle. For instance, when you perform a front shoulder raise from the kneeling position you first get the benefits of having your shoulders in a closed chain position. When you lift one of the dumbbells in the air to perform the exercise you have your body weight being controlled and stabilized by the single arm that remains in contact with the floor. This is great for developing shoulder stability. Beyond that however, you not only continue to experience peak tension on the delts at the top of the range of motion of the exercise but, because of the relative elevation of the arm that you get out of this position, you also engage the much needed lower traps. This builds in automatic stabilization to the exercise that is lacking when performing it in the classic way. The same thing happens when you perform your side lateral raises out to your sides. The additional recruitment of the rhomboids when done this way is something that helps to round out your development and ensure proper stabilization throughout the shoulder girdle. Finally, we can do the same thing when performing the rear delt raises and the W raise which is a unique move that favors external rotation and activates the undertrained rotator cuff. The goal is to continue to alternate repetitions on each arm to the front, side, rear and then W for 3 minutes straight. If you are looking to do this as a shoulder workout finisher then you will want to see if you can last for the entire 3 minutes without resting. If you wanted to turn it into a complete shoulder workout then you would rest in between rounds about 2-3 minutes and repeat for 3-4 total rounds. If you are looking for a complete workout program that builds big athletic shoulders as well as a complete muscular body, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and you-ll look like an athlete faster than you ever thought possible
Date: 2022-04-22

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Comments and reviews: 10

Neonblue
Legendary as ALWAYS JEFF! Thanks man! I love this already and will incorporate this into shoulder workout. I much prefer exercises that help surrounding muscles like that. Especially the back of the shoulders which don't EVER seem to get too much attention. As an EX double bursitis sufferer (NO MORE THANKS TO YOU) I can tell you I will use this and keep the shoulders workout playlist on shuffle. I totally agree with you when you talk about the benefits of keeping it different. I have a mate that is an ex weight lifter and he used to swear by the method of keeping your muscles guessing. He would tell himself -I'm going to do legs, legs, legs tonight at gym. - and then at the last minute he would change it for something at random, like back or arms. He used this as a way of avoiding the plateau.
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TWeK
Well The Darwin theory is only a theory, not fact, and looking at the anatomy of the shoulder really wouldn-t make you think it-s a fact. That position is good for that workout yes, but walking on our knees? Nah.
Compare the hip joint with shoulder joint and you see what joint was made for walking on primarily. Shoulder is so open and unstable when you at the bone structure. The extra bone support should be on the posterior side if it should make sense, and it-s not Acromion in superior in relation to the shoulder joint.
Don-t get me wrong I love crawling exercises and handstands, but has nothing to do with the unproven theory of Darwin. Even Darwin didn-t believe his own theory in the end. To many flaws, missing links and loose ends.
Other than that, a great video: p
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Steve
This is more of the type of videos i want to see. Again being a bilateral amputee, i dont have lower extremities. I cant do the squats and leg raises and such. I need more just upper body workout. I know you said its more of a 3 min challenge, but to me the real challenge is to be able to come back after 15 years in a wheelchair. I do use more shoulder and back muscles than most -walkers- would. Im definitely going to be using this one quite often. Thanks man
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carpejkdiem
Love you brother but the blind faith religion of racist savages called EVOLUTION is a lie and a product of social engineering by Luciferian sun deity worshipping Occultists.
Out of the 6 different types of EVOLUTION only one is proven by the scientific method and there's no change from one kind to another one.
Other than implying humans were animals this as always was a great vid on the shoulders. Blessings to you and yours brother.
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Bong
greetings from the philippines, i am more than 40 years of age and love going to the gym not to be a bodybuilder but to stay fit and healthy, i've been watching your videos for more than a year now and with the way you explain each exercise, i find it very helpful not only in building muscles, but most of all, achieving fitness goals with utmost care to avoid any injuries, thanks
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Eddy
Jeff you are the ultimate man! When an old bone head like me gets asked questions about routine im doing at gym, by GYM TRAINERS, I WANNA POUND MY CHEST LIKE TARZAN! I hope theyre really ordering ur programs, cuz when i mention you, out come the phones to ck you out, thanx for such great routines, it literally has changed my life the better!
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Matthew
I'm adding this routine permanently to my Bodybuilding, I know also that 60 pounds and up work the best. Because I was running 8 miles each morning and doing 500 four count pushups perfectly at the 40 pound weight set, and wasn't building muscle the way that I wanted.
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Wayne
ended my workout with this last night and my shoulders were BURNING but so Rounded. this was a great finisher. it felt like my shoulders were always under tension. it was great to have a -timed- workout vs a -Reps- workout thanks a ton for this content
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monnoo
this should be called -the gorilla series-. now we know why they are so muscular.
yet.
.
the gorilla: hmmmppfff (eating leafs and fruits)
jeff: you have throw away the rest of the fruits with external rotation
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Mert
What if we try each of these as reps and sets partially would it help to gain better muscle. Actually I will start to try it from today. Btw thx Jef your videos are more useful than you think
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