In a recent Athlean-X video, Jeff Cavaliere C.S.C.S. lays out and demonstrates a shoulder training session that maximizes opportunity for muscle growth in the delts, by performing the same sequence of moves from seated, kneeling, and standing positions. The sets consist of 7 x side lateral raises, 7 x front raises, 7 x rear delt rows, and 10 x Arnold press.
The first round of exercises all take place from a seated position, ensuring that tension is continually being placed on the delts. “When sitting on the ground, we immediately make what would traditionally be a fairly light weight feel much heavier,” says Cavaliere. “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.”
Cavaliere then switches to a kneeling position, and performs the same circuit again. Then he rises to a standing position and performs them all one more time. This is followed by a 2 to 3 minute rest period, before he goes back to kneeling and starts the routine over.
This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Alternatively, for an even more intense shoulder workout, Cavaliere recommends doing this routine from the top down, starting from a standing position. In this instance, begin with a pair of 30-pound dumbbells as you cycle through the exercises. Then, take a 2-minute rest, take the weight down to 20 pounds, and do the same exercises again while kneeling. Finally, rest for a further 2 minutes, take another 10 pounds off, and do the seated exercises. Then after a 2 to 3 rest, stand up and start again using the heaviest dumbbells.
“Remember, you don’t need a lot of weight to get the job done,” he says. “You can build muscle using light weights if you know how to do it.”
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io