Reigning two-time Bikini Olympia champion Jennifer Dorie recently shared insights into her shoulder-toning regimen through an Instagram post dated Jun. 21, 2024. Dorie provided a comprehensive guide for athletes looking to enhance their shoulder strength and aesthetics at the gym.
Strengthening the shoulders is crucial for lifting and performing upper-body movements. Research published in the Cureus Journal of Medical Science indicates that weak shoulders can significantly impair an athlete’s performance and interfere with daily tasks. (1) So, let’s examine the Dorie’s delt workout below:
Jennifer Dorie’s 5 Go-To Shoulder Exercises
Below are the 2023 Dorie’s five shoulder exercises. Research highlights a lack of time as a frequent obstacle to consistent training. A time-efficient workout regimen can lead to better training outcomes. (2)
Although the volume is high, as the study alludes, incorporating advanced training techniques like supersets for the isolation movements that follow a compound movement like Smith machine shoulder presses can save time without compromising volume or strength:
- Smith Machine Shoulder Press: 4 x 15
- Incline Side Lateral Raise: 4 x 10-15
- Seated Single-Arm Lateral Raise: 4 x 10-12
- Seated Rope Face Pull: 4 x 12-15
- Cable Rear Delt Flye: 4 x 12-15
Before starting her workout, Dorie consumes a full scoop of AMP3D Pre-Workout, which can help diminish fatigue and enhance athletic performance. (3)
[Related: A Guide to the Best Pre-Workouts]
Smith Machine Shoulder Press & Incline Side Lateral Raise
Dorie adopts an overhand grip slightly beyond shoulder width. The stability of this exercise on the Smith machine minimizes shoulder injury risk.
Positioned sideways on an incline bench, Dorie grips the dumbbells in a neutral grip to perform incline-side lateral raises. For stability, she strategically places one leg in front of the other, firmly presses to the floor, and rests her shoulder against the top of the bench.
Dorie maintains weight control throughout the movement, elevating the dumbbells to shoulder height.
Seated Single-Arm Lateral Raise & Seated Rope Face Pull
Dorie transitions from an inclined to a seated position to further engage her lateral deltoids. Grasping a dumbbell in one hand with a neutral grip, she extends her other arm to grip the bench, aiding in stabilization throughout the exercise.
Dorie maintains a straight back while executing cable machine face pulls. She incorporates isometric holds throughout the movement, maintaining continuous tension on her posterior deltoids to promote hypertrophy.
Dorie recommends four sets of 12-15 repetitions for cable rear delt flyes to close out her shoulder workout. According to the American College of Sports Medicine, beginners can perform one to three sets of eight to 12 repetitions at 70-85 percent of their one-rep max for muscle hypertrophy, while more advanced athletes should hit three to six sets of one to 12 repetitions at an intensity of 70-100 percent one rep max. (4)
More Bodybuilding Content
- Ryan Terry Trains 7 Days Per Week and Diets for 4 Months to Defend the Men’s Physique Olympia Title
- The Top 2 Bodybuilding Techniques Ronnie Coleman Used to Build Muscle
- Dana Linn Bailey’s Shoulder Training With Hypertrophy Coach Joe Bennett
References
- Ankar, P., & Harjpal, P. (2024). Comparative Analysis of Various Rotator Cuff Stretching Techniques: Efficacy and Recommendations for Gym Enthusiasts. Cureus, 16(1), e51785. https://doi.org/10.7759/cureus.51785
- Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports medicine (Auckland, N.Z.), 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
Featured image: @jenniferdorie_ifbbpro on Instagram
