BIG Shoulders | LIGHT Dumbbells (6 Minute Workout!)

What's up, guys? Jeff Cavaliere, ATHLEANX.


We’re doing the Size in Six Minutes seriesagain.

This time we’re hitting the deltoids.

What we’re talking about are those shouldersthat don’t seem to grow.

The irony behind all this “Six Minute Size”technique is, we’re using very, very light weights.

The idea is, you need to be able to activatethe muscle if you want it to grow.

Guys, we’ve covered this before.

We started this entire series with our biceps.

If you haven’t seen that video, of courseyou’ve got to subscribe to the channel, but make sure you also turn on notifications, so you don’t miss all the other ones we’re going to start bringing this series.

Back to the deltoids.

There are some guys that don’t have goodshoulders.

They can’t develop them.

Despite all the overhead pressing they’renot responding.

Sometimes, guys, that’s a fact of life.

We all have our different muscle groups thatdon’t respond and what happens a lot of times with the big exercises is, we tend todominate with the upper chest and the triceps.

For example, on an overhead press and thedelts just don’t get that much attention.

So, what do we do to address this? How do we get our attention there? I’ll tell you this: with the biceps, itwas about being able to contract and feel that squeeze.

When it comes to the delts, the biggest secretis the speed of movement.

Let me show you.

I want you to try this and feel this for yourself.

We’re going to grab some very light dumbbells.

You need to in order to execute what I’mshowing you here.

You start with the front delt, middle delt, and rear delt.

You start with the front delts.

What you want to do is – people can do frontdelt raises all day long.

Whether they have thumbs up here, or whetherthey have thumbs parallel to each other and the dumbbells parallel to the ground, it doesn’tnecessarily matter.

What’s happening most of all is the speedof movement.

People just move the weights fast.

It’s not necessarily that they’re swingingthem up, it’s just moving them fast and relying on the momentum of the moving dumbbell.

When you want to make it more difficult tomove these weights up against gravity.

So, what you do is ground yourself and runa running clock for one minute.

This is the first minute of the six-minuteseries you’re going to do here.

As you’re grounding and pushing down, youwant to drive the dumbbells up at a slow pace.

Like this.

Everything is being contracted from the frontdelt.

Straight up, straight down.

So, I’m feeling as if I’m pushing everythingdown, but the dumbbells are coming up.

Just like that.

When you go slow you realize that it’s thedelts that are primarily driving this movement.

You want to feel it and concentrate on themdoing the work, as I do one side at a time, so you can see it.

I’m literaly flexing as hard as I can andmaking it do the work on the way up.

So right away I feel that.

Now, we don’t slow things down when we’retraining athletically.

What you want to do is speed things up.

As soon as you’re done with a minute ofthat we come down and do an explosive exercise.

Just a push press.

I’m not going to grab a super heavy weight, but let’s say, a pair of 45s.

I come up here, drive them, and we’ll pushpress.

One, two, three, four, five, six, seven.

So, I explosively drive the bells up.

Rest pause, as many as you can, rest pausingfor 30 seconds.

30 second rest.

Now, move right into the middle delt.

Again, I’m grabbing a light weight.

Here, we move slow.

I’m going to start with the dumbbells righthere.

A little bit of a bend in my elbow.

The key is, don’t just swing them up andmove them at a fast rate because you’re going to shift all that tension away fromthe middle delt.

Instead, drive here, and squeeze them, allthe way up with that middle delt, and down.

Hand positioning, guys, always have that pinkyunder the thumb.

I lead with the thumb, get into external rotationat the top.

I can spin around a little bit.

You can see, as I come up to the top, by leadingwith the thumb and letting the pinky trail I’ve got external rotation here on the shoulders.

And down.

Everything is slow.

I’m trying to stay grounded and down, butthe arms are raising while everything else is being depressed.

Just like that.

And down.

I’m telling you, I don’t care if you’venever gotten a pump in your shoulders, if you’ve never known how to activate yourdelts before.

The key is, you’ve probably never slowedit down.

So, you do that for a minute.

Now, fatigue is setting in.

I come back down again.

I grab a slightly lighter pair of dumbbellsfor my push-press to accommodate for that fatigue, but we’ve got to speed it up.

Ass out.

One, two, three, four, five, six, seven, eight, nine.

Keep going all the way through.

Hit the front, hit the middle, you’ve gotto hit the rear.

So, for the rear you can go a little bit heavier, believe it or not.

But it’s how you do this.

I told you that one of the best ways to hitthat rear delt is, you need to get extension of the arm back behind the body.

It’s not just raising your arm up by beingbent over, where it’s just going straight up to the side.

You need to get your arm back behind yourbody.

It also helps to be able to externally rotatethe shoulder.

So, we have – I’ll do one side first, and then I’ll grab the other dumbbell.

You’re leaning over this way here, and thenyou’re twisting up.

Here, and squeezing up.

Now, I’ll give you a secret on the reardelt.

The rear delt is maintaining tension in thatpeak position.

It’s not just slow, but it’s maintaininga hold at the top.

You’ll feel the building contraction inthe rear delt, only after about two or three seconds.

I’m holding.

So when I get up here I’m going to comeup here, row, extension, hold.

Right about now is when I’m starting tofeel it really tense up.

And down.

Keep them moving.

Up, rotate it, go high, squeeze, squeeze, squeeze, and down.


And up.

So, it’s all that mounting contraction atthe top.

Of course, one more time, drop it one moretime, you speed them up at the very end.

Last 30 seconds.

And here.

One, two, three, four, five, six, seven, eight, nine, ten.

Rest pause for 30, if need be, or just crankthem all out.

So, guys, here’s that sequence one moretime.

Slow on the front delts.

While everything is down you’re forcingthe arms up only.

Do that for one minute.

30 seconds on the push-press.

A 30 second rest.

Come back here, grab those light dumbbellsagain.

Same thing.

Ground yourself.

Let the arms come up on their own.

Squeeze all from the delt.

Let this – this is the delt.

Right here, guys.

I don’t have a muscle marker on me today.

From here to here.

Let that squeeze up and drive the motion.

After that, lighten the weights a little more.


Come back one more time a little bit heavieron those.

Focus on that pacing still, but at the tophold, hold, hold, hold, hold.

Mount that contraction, the intensity of it.

If you’ve never felt your delts before, this is what you’re going to do.

I promise you guys, it’s this little routinedone a few times for mind-muscle activation that’s going to help you be better ableto recruit your delts.

So now when you go back to the big lifts likeyour overhead press, guess what’s going to happen? You’ll probably start to press more.

Why? Because in addition to the upper chest, andin addition to the triceps you now have the ability to recruit your shoulders a bit moreeffectively, and that will help you in the overall performance of that lift, too.

Guys, I hope you’re finding this serieshelpful.

Every muscle has its own way to activate itand get a better control over it.

That’s why I want to devote myself to beingable to do an entire series on this.

Again, remember to see them all you’ve gotto not just be subscribed, but turn on your notifications as well to make sure you nevermiss a video.

If you’re looking for a step by step plan, as always, all of our programs are available over at ATHLEANX.


We put the science behind the strength, muchlike what we’re trying to do here, because guess what? All these little things matter.

Especially when you’re having issues inthe first place with building the muscles that you want to.

If you’ve found the video helpful leaveyour comments and thumbs up below.

Let me know what else you want me to coverand what you want to see next and I’ll do my best to do that for you in the days andweeks ahead.

See you soon.


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