Athlean x shoulder workout11/10/2022 ![]() ![]() In the alternating single-arm high pull (1 minute, 1 minute rest), technique is crucial. The alternating single-arm clean and press (1 minute work, 1 minute rest) involves a more explosive upward motion: "With this being a slightly longer exercise to perform each and every repetition, you might get a few less reps, but the key is high effort for the full minute." "We're trying to control the descent of that dumbbell and switch hands each and every repetition," says Cavaliere. The first move is the alternating cheat lateral raise (1 minute work, 1 minute rest). The second session, using one heavy weight, uses a different construction, with a 1:1 work to rest ratio for most of the exercise. The Athlean-X Heavy Dumbbell Shoulder Session "This is a simple way to blast those shoulders without very much weight at all," says Cavaliere. ![]() The fifth and final move, the kneeling speed press, looks easy at first, but when you add the speed and power component, it becomes much more difficult, especially on the second 45-second round. "You're going to feel this one, with a tight contraction at the top." "It starts out similarly to a bicep hammer curl, but quickly turns into this external rotation, side lateral raise combination," explains Cavaliere. The fourth move, the Urlacher, can be performed while seated or kneeling. "That makes this a really effective exercise, especially if you're not hitting these muscles often enough." "Not only are we hitting the rear delts, we're also hitting the supporting muscles, namely the rotator cuff," says Cavaliere. Repetition of this move places pressure on the front delt.įor the W raise, assume a kneeling position, then raise the dumbbells at your sides, creating a W shape with your arms. For the dumbbell H raise, Cavaliere recommends kneeling and facing the back of a chair in order to keep your form and posture upright during this move, which involves lifting the dumbbells up and together in a rectangular motion, bringing them closer to your face, then back out and down. ![]()
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