A well-rounded shoulder workout trains the delts for strength, size, and functionality from all angles. With crafty tweaks, lifters can prioritize muscle growth without compromising long-term joint health.
Fitness coach Jeff Cavaliere designed a science-based two-part shoulder routine that balances strength, hypertrophy, and durability.
Workout 1: Laying the Foundation
- Dumbbell Single-Arm Overhead Press: 2-3 Sets x 6-8 Form Failure
- Dumbbell Lateral Raise: 3-4 Sets x 10-12 + Partials
- Dumbbell Rear Delt Row: 2 Sets x 10-12
[Related: Rep It or Reject It — Strength Coach Jeff Cavaliere’s Go-To Chest Exercises]
Cavaliere believes starting with overhead presses is optimal to warm them up through their full range. A barbell is commonly accessible, though there are orthopedic concerns. Cavaliere argues it’s worth the effort to enhance shoulder strength.
The solution is finding a version that you can actually do.
When overhead pressing, prioritize joint alignment. Keep the wrist over the elbow and the elbow over the shoulder for proper weight distribution and discomfort minimization.
Cavaliere ramps up lateral raises with a mechanical drop set, switching from straight-arm to bent-arm variations to exhaust the medial delts. He prefers a slight forward lean and keeping the thumbs over the pinkies for a better pump and safer lift. Incorporating partial reps can push the delts to failure.
The dumbbell rear delt row is an effective option for isolating the rear delts that can limit involvement when proper bracing is implemented.
Workout 2: Shoulder Finisher
- Dumbbell Cheat Lateral Raise: 3-4 Sets x 6-8 Form Failure
- Incline Dumbbell Front Raise: 2-3 Sets x 10-12 + Partials
- Face Pull: 2 Sets x 10-12
Cheat reps can be used with lateral raises when the weight is heavier and volume is lower. Control the eccentric, as eccentric overload can reduce the risk of strain or injury. (1)
If a cable machine is unavailable, Cavaliere recommends incline dumbbell front raises to tax the front delts. Finish strong with face pulls by maintaining 90-degree elbows to strengthen the rotator cuffs.
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Reference
- Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019 May 3;10:536. doi: 10.3389/fphys.2019.00536. PMID: 31130877; PMCID: PMC6510035. https://pmc.ncbi.nlm.nih.gov/articles/PMC6510035/
Featured image: @athleanx on Instagram
