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ATHLEAN X Full Shoulder Workout (2023)

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Rating: 4.5; Vote: 2

If you want a full shoulder workout from athlean x that is designed to help you grow bigger shoulders, then this is a video you will want to watch. Here, Jeff Cavaliere is going to take you through a real time complete workout for shoulders that will train your front delts, middle delts and rear delts in under 40 minutes. It starts like any workout should, with an efficient warmup. Note, I did not say a long warmup. When done properly, warming up for a shoulder workout should take you just 5 to 10 minutes max. Here I use a shoulder warmup matrix that can be done with a single weight plate. Perform about 30 seconds of halos to internally and externally rotate the shoulders. Follow this up with Plate 8 s for abduction and adduction of the shoulder and finish it with some locked in overhead presses using the scoop press. At this point you re ready to begin your shoulder workout. The first shoulder exercise is usually some pressing variation. For me, I prefer the single arm OHP with a dumbbell. I always like to get on my feet whenever possible. The freedom of movement of the dumbbells is more forgiving on my shoulders but feel free to perform a barbell overhead press if you d like. The one arm dumbbell allows me to still use heavier dumbbells and not let the torn biceps I have limit the amount of weight that I can press because of difficulty cleaning the dumbbell to my shoulders. The second benefit is that I am able to keep the joints more stacked with the wrist, over the elbow over the shoulder. This brings more stability, and with an already compromised shoulder joint having a torn labrum and rotator cuff, this feels much better and alleviates any shoulder pain that I may get on a typical barbell press. Being on the feet also allows me to push press the final few reps to provide some forced tension for greater muscle building stimulus. The next exercise up is a cable side lateral. The cable lateral not only gives me a good stretch on the middle and rear delts at the beginning of the exercise but I m able to match the resistance curve a little more easily throughout the rep than I can with a dumbbell version of the movement. I am trying to move more weight here and load up this exercise to be performed as a heavy shoulder exercise. 3 sets of 6-10 reps on each arm is the goal with some partial range of motion reps performed after reaching failure. It s important to point out that partial range of motion reps are great for driving more tension into an already fatigued muscle to further increase the intensity of the set. That said, they should be performed after all full range reps are exhausted. I follow up the cheat cable laterals with a strict lateral raise. It s at this point that I want to really focus my tension into the middle delts specifically. To further drive this home this is the time in the workout when I often train shirtless in the mirror. This helps to ensure that the muscles I want to be performing the movement are initiating and driving the exercise. I can decrease involvement of muscles I don t want to dominate and increase the recruitment of those I do want to perform it by using the visual feedback the mirror provides. I then shift the focus to the middle and now rear delts with the final two exercises. The high pull is the anti-upright row - and for good reason. It s simply better. It does everything I need it to do and more so than the upright rows. The rear delt gets better engagment and the shoulder joint stays in a safer, healthier position. 2-3 sets of this exercise is perfect. I then add hip huggers to my shoulder workout as another dumbbell shoulder exercise. Here the key is to drive the arms backwards into extension to really hit the rear delts. Pause at the top of the contraction until you can almost feel a cramp in your delts. Finally, I wrap up my shoulder workout with a corrective exercise for the rotator cuff. I use banded external rotations to do this. Focus on high quality reps rather than a specific rep count. In summary, the full shoulder workout looks like this: - Shoulder Matrix Warmup with Plate - Single Arm Overhead Press - 3 sets of 6-10 reps - Cable Lateral Raises - 3 sets of 6-10 reps (follow with partial reps) - Strict DB Lateral Raises - 2 sets of 10-12 reps (follow with partial reps) - DB High Pulls - 2-3 sets of 6-10 reps - DB Hip Huggers - 2 sets of 10-12 reps - Banded External Rotation for Rotator Cuff - 2-3 sets of 15 reps
Date: 2023-10-02

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Comments and reviews: 20

Steven
As you may be aware, Mike Israetel in particular seems to have an issue with you, Jeff, about the idea that upright rows are dangerous. I'm glad to see you fighting back. I have noticed, though, in watching Mike do upright rows - dumbbell or bar - his hands really don't seem to be hanging down below his elbows in a position of obvious internal rotation but rather seem in an equal plane with his elbows, so I once commented there that the two of you might not really be so far apart in your views. No response was forthcoming. In any case, you say in this video that the high pull accomplishes what the upright row does, only more safely. But the upright row is usually done for side delts, and here, you seem to be doing the high pull for rear delts. I'm thinking that maybe it does both, emphasizing the rear delts more when you pull back into extension beyond the back but still involving upper arm abduction for the side delts, and maybe that if you didn't pull backwards so much, it might even be more of a side delt exercise - sort of a safer version of an upright row.
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Douglas
I started doing single arm DB OHPs a while back because it's similar to the Max Dumbbell event in strongman competitions, and I really don't understand why it's not a more popular exercise, so it's great to see Jeff promoting it. Very few articles or videos on shoulder exercises mention it, but I've found it's great not just for muscle imbalances, but also for properly learning how to use your stabilising muscles around the shoulder. It's far superior to two-arm DB OHPs and especially the seated version, which is what most people seem to do when it comes to DB OHPs.
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Dr
I really liked this style.
Thank you very much for the video.
If I do more of a push-pull-leg, would it be ok to do the same exercises but split in those two first days, or are they better done all together in one single session?
From my understanding working muscle groups two days a week with half of the load is better than once a with with the full load, but I am not sure about whether it breaks the synergy of these exercises.
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Timothy
This is fantastic Jeff! I like the efficient/effective warm up routine. Do you have any recommendations for a warmup routine like this for knees? There is a lot of snap crackle and pop when doing lunges and squats and I m wondering if there is anything that can be done initially to take that pain and pop out of the join before the real load starts. Thanks so much for all you and the amazing AthleanX team does!
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Terry
Thanks, Jeff! Everything is coming together pretty well, except for my bony shoulders. This video showed me some down to earth ways to rectify that. I'm 46, was down for 6 months due to a severely broken leg and ankle. I have done PT, and walk with relative normalcy. Still have trouble at the gym with my leg, ankle workouts. Are there any videos/advice for this particular situation? I thank you in advance.
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Nelson
Jeff I these! You re a beast! Videos like this take the guesswork out my routine and give me focus. I m getting great results eating big and healthy while my friends make jokes about me eating over 300g carbs a day while my composition changes to a more masculine look. Thanks for everything you do. Also a paid member to utilize workouts with body weight during travel. You ve given me a life worth living.
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Shenpo
Pertaining to warming up at the beginning of the video, I always do a little bit of stretching in my hamstrings and lower back. Reason being is if im doing an exercise standing up, then at least the weight that I have aren't so strenuous on my lower back and legs, and keeps me loose throughout the workout. Not saying everyone needs to start doing this, but it just helps me personally.
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MHWGamer
one if the best formats from you ever!
the classic lists etc are good obv but as someone who just has two dumbells at home and wanting to do a little bit, these videos where you show how and why to do something in a relaxed way, are way better. Easier to follow and get that extra info, you'd normally leave out for time reasons/are basic knowledge for any non-beginner
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Poems
This. this right here: the cracking of the shoulders and the old(er) man demonstrating is why Jeff Cavalier is worth listening to, especially if you are of a more mature age, add to this the inventory of professional sporting clients on his books and you really need to re-examine why some of these younger, jealous influencers are out to bring him down
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Shane
id like to see a heart rate monitor hooked up so we can see the intensity your heart is going thru. great video. I have both complete tear in rotator cuff and complete tear in left bicep. been working a full year now and still unable to do a single pushup! some on knees only. thanks again for the insight to a great workout!
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Chris
Always love the videos, and all the help, thanks so much! May I ask, is it alright to take the excite every day (just once ahead of a daily workout? I'm 46, and do have other health issues, but working through those and getting stronger every day. Just want to make sure I don't cause additional issues is all.
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justin
Great video Jeff and Jesse! I had a SLAP repair on my right shoulder and I still have a supraspinadous tear but I m trying to work around it. I m hoping that I can get to a point where it doesn t hurt because the doc says no surgery for now. By the way, I would love to see more of your walk-through videos.
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BoneBuddy
Now I'll workout by merging these two workout videos of your's
1) 100rep Shoulder workout (ignition/effective reps)
2) ATHLEAN X Full Shoulder Workout (2023)
just a small request SIr please upload this exercises for other body parts also
with your help i gained 18 kgs in 4 months
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C__u_b__E
I've got the EXACT same shoulder issues that Jeff has, and even though I have purchased a plan on Athlean-X (MAX Strength, some of the exercises are iffy for me to do. So seeing how Jeff does his modified workouts really really helps me out! Keep em coming please!
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Darren
Great video Jeff, I've been stuck only able to lift 15kgs on the overhead press machine for months due to aches/pains and I was starting to get fed up. I dont want to be Arnie but would like a bit more definition. Will definitely give this a go.
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Wolfee1975
This type of video is very valuable to me, especially the shoulder video. My shoulders do the Rice Krispy snap crackle and pop. Your commentary, Jeff about warming up gently until the noise has greatly decreased was very much appreciated!
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Shaun
Jeff I m a member and you on your ax-1 plan right now but I ve been using your 10 best mobility warmup before workout, but I would like to switch up the warmup what s would you suggest for a warmup for each separate day of push/pull/legs
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Charlie
Thanks! I tweaked my shoulder joint and have been avoiding all weights but I m going to try these variations. I d love more like this! I also have a knee issue that makes me hesitant to do squats & lunges & heavy weights in general?
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Christopher
I learn far more from this type of video than those that are theory heavy.
Would really like to see more for each muscle group as well as the compound moves with an emphasis on dumbbells.
I do appreciate your work.
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Dhilip
Good shoulder workout. As always Jeff you come out with your A+ game to each and every one of your videos. Please continue the good work. Looking forward to more videos of similar nature. Chest, Arms, Back, Legs. Let's go!
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