World’s “FASTEST” Shoulder Workout (HIT ALL 3 HEADS!)

If you are looking for the perfect way to end your shoulder workout that will hit all 3 heads of the delts, this is for you. In just one rotating circuit of three shoulder exercises, performed with a single pair of dumbbells, you are going to be able to end your shoulder workout with a bang (or should I say a burn).

Start by selecting a pair of dumbbells that is about 5lbs less than what you would normally use for a set of 10-12 side lateral raises. Next, you want to assume a starting position by kneeling on the floor and placing the dumbbells directly beneath your shoulders. You arms should be straight and not angled forward to behind you to begin. Again, you want to be sure that your elbows and wrists are in line with your shoulder joint.

From here, let the merry go round begin.

One rep on each the right and left shoulders of a front delt raise. Immediately perform a side lateral raise on each arm by lifting the arms out to the sides. Remember to keep the thumbs higher than the pinkies in this position to minimize risk of impingement in the shoulder in this top position.

Finally and once again without resting, lift the dumbbells up and back to target the rear delt or posterior head of the shoulders. This is best achieved by twisting the grip to an underhand position and remembering to extend the arm back behind the torso into extension to maximal contraction of this head.

The idea is to continue to rotate through the three positions of the shoulder raises (front, side, and back) without resting. Keep performing one rep on each arm in each direction until the burn is too much to take and you have to stop. If you want an even harder shoulder workout challenge, instead of stopping once you reach failure on the first of the three exercises, just stop doing that one and keep the other two shoulder exercises going.

Stop when you are unable to perform any more reps in good form at that point.

This amazing combination is perfect as either a fast way to consolidate your shoulder raises into your dumbbell shoulder workout for building big delts or as a finisher to the workout once you’re done with your overhead pressing work.

The key is to push hard and resist giving in even when you first start to feel the burn.

If you are looking to build bigger shoulders you want to make sure that your shoulder workout with dumbbells are designed to get the most out of you. This shoulder workout finisher is capable of doing just that. Take each head of the delts (front delts, middle delts, rear delts) to the brink of extinction and push your limits. See what you have by putting yourself to the test. Let the gains begin.

If you're looking for a complete program with step by step workouts to build strength and athletic muscle without having to sacrifice leanness, be sure to head to via the link below and pick the ATHLEAN-X training program best suited to your current goals.

If you're looking for more shoulder workout videos and exercises for shoulders that will get you training like an athlete even with just your own bodyweight that are quick and easy to do at home, be sure to subscribe to our new AX Shorts channel at the link below today.

Subscribe to our main channel ATHLEAN-X on youtube here -​​​

Be sure to subscribe to our AX Shorts channel here



    ATHLEAN-X™Prije 20 dana

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Lex Luther S

    Lex Luther SPrije 15 dana

    Someone's been playing doom cause this gives doom guy vibes

  3. lz arcane

    lz arcanePrije 17 dana

    Are wide arm push ups good? Most say diamond are better and wide arm has lotta risks. Please clear this.

  4. Dave Ravenall 94

    Dave Ravenall 94Prije 18 dana

    Are you doing more resistance bands videos?

  5. texless69

    texless69Prije 19 dana

    @Obito Uchiha Jeff can correct me, but I think the problem is not with the row, but the way in which it is normally performed. check out his video " This causes Hernias" May 23, 2018.In this current video his knees are grounded, should be OK.

  6. Miklós Szentváry-Lukács

    Miklós Szentváry-LukácsPrije 19 dana

    Hi, From where did you take that animation of the human musculature in the beginning of the video?

  7. Remeo Kits

    Remeo KitsPrije 4 sati

    Thank you

  8. Tony Jules

    Tony JulesPrije dan

    Thanks Jeff! Hey Jeff. Let me take this opportunity to thank you for your tutorials in training based on Science. Thank you. I’ve experienced not only gains..but…transformation in the aesthetics of my physical appearance, something that I value because I am vain. It’s important to me how well I look in clothing and…nude. Thanks again Jeff. I love my new physique.

  9. Jan S

    Jan SPrije dan

    5 sets of these and my shoulders are on fire.

  10. Caio Nascimento

    Caio NascimentoPrije dan

    The third one is much much easier like o could do 1x1x7 and then repeat.

  11. Zubair Habib

    Zubair HabibPrije dan

    Best shoulder excercise it. Doing it.

  12. Turbo Dubstep15

    Turbo Dubstep15Prije 3 dana

    Thank you

  13. Kartikey Chauhan

    Kartikey ChauhanPrije 3 dana

    Can we do the same with Resistance Bands? If yes, then please make a video

  14. rtucker1004

    rtucker1004Prije 3 dana

    Started these two weeks ago. First time I've truly felt that good muscle soreness in my delts. Something good is happening!!

  15. Alex Rani

    Alex RaniPrije 5 dana

    For side laterral raise and rear deltoids. I don't really think it helps. But for front raise it probably help.

  16. ianwalking

    ianwalkingPrije 6 dana

    Thanks! \m/

  17. Manny11701

    Manny11701Prije 6 dana

    I’ve literally been looking for the original video this was in, thank you 🙏

  18. V Saxena

    V SaxenaPrije 7 dana

    About to try this tomorrow. If it doesn't give me a pump, it's yo azz!

  19. Broski_D1Am0NDs

    Broski_D1Am0NDsPrije 7 dana

    He's doing a giant set which is 3 supersets this actually make a workout faster like doing pushups and then pullups right after and then resting but doesn't work for same muscle like pullups and rows it has to be different Muscle but rear side and front are so it works

  20. Richard Lovelace

    Richard LovelacePrije 7 dana

    That's actually a genius workout for shoulders. I'm giving it a try.

  21. Rose Kakkarot

    Rose KakkarotPrije 7 dana

    I know I shouldn't doubt Jeff ! But please someone try it and share an honest review, does this really works?

  22. spego

    spegoPrije 7 dana

    Somebody know which Song is playing? My Shoulders Hurt af xD

  23. terrancolonyone

    terrancolonyonePrije 8 dana

    Hello Jeff. I had a torn rotator repaired 18 years ago. Then 2 years ago a torn long-head bicep tendon. So, after the repair and the tenodesis for the bicep, I tried to strengthen my right shoulder to help prevent future injuries. Well for the past several years (post bicep tendon tenodesis) I have tried to make my right shoulder as strong as my left. With no success. I was doing side and front shoulder raises, using increasingly heavy weights (for me up to 30 lbs) but no success. Then, after watching this video and using your techniques, after 1-1/2 weeks, my right shoulder is almost caught up with my left in strength. Using 10 lbs. It's Amazing. Also amazing that doing things the wrong way hurts rather then helps. By the way, I am 73 and stay fit but not in a maniac sort of way. Thanks.

  24. pakjuaan

    pakjuaanPrije 8 dana

    song name?

  25. William Pena

    William PenaPrije 9 dana

    I read this as "three way to punish your shoulders"

  26. Alexandru Tudor

    Alexandru TudorPrije 9 dana

    VShred was the first who invented this in 2023

  27. Darkhoof

    DarkhoofPrije 10 dana

    This seems like a great time saver actually. Condense three shoulder exercises into one. Awesome!!

  28. Mauricio Romero

    Mauricio RomeroPrije 10 dana


  29. Dave Raven

    Dave RavenPrije 11 dana

    Great video, I’m going to try that

  30. Rahul Khamamkar

    Rahul KhamamkarPrije 11 dana

    Rear delt shown wrong in animation. Anyway a dumb exercise.

  31. Prajwal Jambhulkar

    Prajwal JambhulkarPrije 11 dana

    Yaa I always need this kind of short video thank you man

  32. R S

    R SPrije 12 dana

    Excellent soundtrack choice, Jessie

  33. Tom Kim

    Tom KimPrije 12 dana

    Just when I think he has run out of creative ideas for workouts, Jeff comes through once again

  34. HiTTs

    HiTTsPrije 12 dana

    does it creates some tension in the lower back area ?

  35. Tyler Darling

    Tyler DarlingPrije 13 dana

    what song is this?

  36. Mr. ClapEmCheeks

    Mr. ClapEmCheeksPrije 13 dana

    Me: just minding my business trying to find a new shoulder workout Jeff all of the sudden:

  37. C. Galindo

    C. GalindoPrije 13 dana

    Nice execution but needs more intensity imo

  38. ismail troxler

    ismail troxlerPrije 13 dana

    That was quick, and to the point! Tryin' this later!

  39. Michael Trimble

    Michael TrimblePrije 13 dana

    Anyone else a little confused by that diagram of the rear deltoid? Last I checked that was where infraspinatus and teres ran, and the muscle attached to the acromion and spine of the scapula was the rear delt.

  40. Michael Trimble

    Michael TrimblePrije 13 dana

    To wit, I’m definitely gonna try that circuit and my rear delts are sad little creatures, but they don’t look as lost as this diagram’s are.

  41. Grillorilla

    GrillorillaPrije 14 dana

    Damn doing shorts like everyone else now huh

  42. Miguel Heijnen

    Miguel HeijnenPrije 14 dana

    Music is great!!

  43. Movie MusicVideos

    Movie MusicVideosPrije 14 dana

    What is the name of the song?


    IISHAAN PYNEPrije 14 dana

    Hey I am 14 just started weight. Which exercises should I do and how to do them the safest

  45. Mikail kose

    Mikail kosePrije 14 dana

    Anyone know the song?

  46. 3 Knives

    3 KnivesPrije 14 dana

    I will definitely try it! My shoulders are trashed from heavy barbell presses over the years. There is such a thing called, "Gym Miles". It's just like a vehicle. You can put miles on your body in the gym. Good and bad.

  47. Dom Toretto

    Dom TorettoPrije 14 dana

    You are the man......

  48. The Poll Guy

    The Poll GuyPrije 14 dana

    This is what shorts is made for

  49. Omar Qureshi

    Omar QureshiPrije 14 dana

    Bro I did this the other day now I got terrible shoulder pain fuck

  50. GunsR Fun

    GunsR FunPrije 14 dana

    I am always looking for new delt workouts 👍🏽

  51. E. Stark

    E. StarkPrije 15 dana

    This is bad for your back.

  52. Dan

    DanPrije 15 dana

    Unless you have previous back issues, this is fine with good form.

  53. Colin Riches

    Colin RichesPrije 15 dana

    Are short workouts killing your gains?

  54. skippy weeko

    skippy weekoPrije 15 dana

    Holy sh** this is an awesome workout. Adding it in my weekly routine! Thanks man!

  55. Jar Jar Studios

    Jar Jar StudiosPrije 15 dana

    Damn even the fitness trainers are doing speedruns now

  56. Berserker HUN

    Berserker HUNPrije 15 dana

    but who is jesse actually?

  57. LionPro

    LionProPrije 15 dana


  58. Brandon McLaine

    Brandon McLainePrije 15 dana

    Yo Jeff , is it possible to do this in a drop set style ? , ever since I started doing drop sets I've been seeing great results on my shoulders so I was thinking putting this into a drop set form might be a good thing but I would like to get your opinion on that idea

  59. Trucking with The Carrs

    Trucking with The CarrsPrije 16 dana

    Bad to the bone

  60. PaperGrape

    PaperGrapePrije 16 dana

    Love the shorts.

  61. L Scott

    L ScottPrije 16 dana

    The middle portion looks more like a rear delt movement, is there a certain way we should turn the dumbbell? Thanks for this Jeff!

  62. Human of Earth

    Human of EarthPrije 16 dana

    Love how fast that was. That’s what she said.


    RHINOSAURPrije 16 dana

    A better rep for rear delts is a straight-arm kickback.

  64. BombayPotnoodle

    BombayPotnoodlePrije 16 dana

    Someone explain how the second exercise hit's the outer delt?

  65. Alladin Xd

    Alladin XdPrije 16 dana

    Whats that song name

  66. OnePalProductions

    OnePalProductionsPrije 16 dana

    I'm watching 3 sets of videos, 4 times a day - I'll be buff in no time.

  67. OnePalProductions

    OnePalProductionsPrije 10 dana

    @Ian Wilson I'm only doing it every second day - I have rest days in between.

  68. Ian Wilson

    Ian WilsonPrije 13 dana

    Watching 3 sets of 4 videos is killing your gains

  69. Scatter Biscuit

    Scatter BiscuitPrije 16 dana

    Whats the music though?

  70. David Bowman

    David BowmanPrije 16 dana

    try super setting this one



    Going to try this today. Great video

  72. Jamison

    JamisonPrije 16 dana

    Wow finally

  73. sandman

    sandmanPrije 17 dana

    superb 👍

  74. LordGames

    LordGamesPrije 17 dana

    Nooooo, just did some lazy shoulder workout, should of uploaded this earlier 😭😭

  75. Rockatansky1974

    Rockatansky1974Prije 17 dana

    There’s something odd here.... At no point was I told “ you’re doing it wrong”.

  76. Liam Walsh

    Liam WalshPrije 17 dana

    Damn 30 second workout did not know that was possible

  77. guts

    gutsPrije 17 dana

    Avec si peu de poids le mec souffre? C’est une blague ?

  78. Dwaipayan Datta Roy

    Dwaipayan Datta RoyPrije 17 dana

    l am Durdantoh kind of a guy ?

  79. Sikh King

    Sikh KingPrije 17 dana

    hey Geoff, big fan here, can you show us the fastest workout to take Tren, Dbol and Clen exactly like you do ... you can title it 'Worlds 'FASTEST' Steroid Consumption (HIT ALL 3 DRUGS)' thanks man

  80. Cut the Crap

    Cut the CrapPrije 17 dana

    Best video you have ever done! By far!

  81. Meliodas

    MeliodasPrije 17 dana

    FUCK YEAH 💪🏽🏆🤘🏼🔥🔥🔥🔥

  82. Samira Weinmann

    Samira WeinmannPrije 17 dana

    30sec of training :-) that can even i do :-)

  83. Marcel Jansen

    Marcel JansenPrije 17 dana

    This channel ROCKS

  84. Thundercuck

    ThundercuckPrije 17 dana

    my front and rear delts are big, but then there is a massive flat spot of my middle delts xD

  85. B C

    B CPrije 17 dana

    Had both R.Cuffs done this winter, this feels so perfect, adding this to my regimen, thank you sir!👊🏻

  86. Tom Davies

    Tom DaviesPrije 17 dana

    Oh YEAH! Fire it up!!!

  87. Imre Fekete

    Imre FeketePrije 17 dana

    200 IQ, thx man.

  88. Suleiman

    SuleimanPrije 17 dana

    i thought you should take your time with your exercises, i don't think this is better than the classic shoulder workout(lateral raise-overhead press- facepull etc.)

  89. Zabur Abdalla

    Zabur AbdallaPrije 17 dana

    Can’t wait to see Vshred to come out with his own version of this.

  90. Hossein Bahrami

    Hossein BahramiPrije 17 dana

    Nice. I think shorts format is really good for you and nice work on the video.

  91. Rotator Cuff Injury

    Rotator Cuff InjuryPrije 17 dana

    I got the notification just an hour ago.

  92. Jing S

    Jing SPrije 17 dana

    try drop set on side lateral its hurt like hell

  93. Play with Daisy!

    Play with Daisy!Prije 17 dana

    I do this on the bench set on 3 face down. My shoulders were boulders. I stopped doing this, now my shoulder muscles are gone🥺 I don’t get though, when I do this, people look at me weird or tap me on the shoulder and say, “why are you doing that/what are you even doing?” These literally give you the nicest shoulders. I stay to myself at the gym but when someone taps me on the shoulder in the middle of a set and asks, “what are you even doing?” With an attitude I start to question myself although I’m more built than the rude person asking me this question. I really doubt myself then. My ex too, he had huge biceps but not capped shoulders like I had at the time and he said, “stop doing that that’s not even a real workout” then I started to question myself if my capped shoulders was just an illusion. Idk if people are just manipulating me or something but it only happens when I do this workout. My ex asked for advice to get my shoulders and I showed him this while on the bench and he said , “I’m not doing that ish.” I’m so confused by everyone giving me attitude about this workout. It seriously works and made my shoulders massive at the time, people would compliment my shoulders everywhere I went but once I got to the gym and did this workout, I started getting the insults so idk. I stopped doing this. I don’t really understand what’s wrong with doing this🥺

  94. Carlos Rivera

    Carlos RiveraPrije 17 dana

    Cool new way to train 😁😁😁

  95. ncrookjr

    ncrookjrPrije 17 dana

    I appreciate and learn from all you put out, but, I disagree with your middle deltoid target claim here. In your position, that's still posterior/rear deltoid. I'd say, from that position, externally rotate the upper extremity and elevate in a diagnol to better target the middle deltoid.

  96. Anime Dude

    Anime DudePrije 17 dana

    well I found a new exercise to add to my workout

  97. Danny Amaro

    Danny AmaroPrije 17 dana

    Straight to the point, thank you.

  98. Jay Nielsen

    Jay NielsenPrije 18 dana

    This is brilliant; I’ve always been a fan of superset groupings 👌🏽

  99. nemonucliosis

    nemonucliosisPrije 6 dana

    Only it's called a "superset" not "superset groupings"

  100. Sir Jimmy Newton XVI

    Sir Jimmy Newton XVIPrije 18 dana

    Awesome idea!

  101. This Fool

    This FoolPrije 18 dana

    Dude I’ve been incorporating this one at least once a week since I saw it a few months ago.


    OKLAHOMA LIVINGPrije 18 dana

    Like the #shorts

  103. FlyingIguana

    FlyingIguanaPrije 18 dana

    that's using your head

  104. BLeeViT

    BLeeViTPrije 18 dana

    Becareful v shred is going to be stealing this soon.

  105. Peter Gumataotao

    Peter GumataotaoPrije 18 dana

    Please more of the short clips! And Big Thanks to Jeff and the whole Team for the Great content.

  106. andre marselous

    andre marselousPrije 18 dana

    Just when you thought it was safe to do shoulders again, Jeff comes up with a whole new kind of pain. Thanks!

  107. WrrAdamrrW

    WrrAdamrrWPrije 18 dana

    I need more shorts its for me better i guess

  108. Mustafa D

    Mustafa DPrije 18 dana

    Suggestion 💓💓: do a standard video & a "short" one like this (ie, for each topic, we get 2 videos: one long and one short 😀)

  109. Saritha.S.Acharya

    Saritha.S.AcharyaPrije 18 dana

    Very nice song and body

  110. Dubon Js

    Dubon JsPrije 18 dana

    Overcomplicated exercises. I do lateral raises, machine rear delt, and machine shoulder press. I might even throw some cable lateral raises at the end just to finish it off. do not even train front delt because I destroy it on incline bench press every 4 days. It is really not rocket science. And who the hell is going to be on their knees on a busy gym after work doing this? I respect your knowledge Jeff, but sometime you overcomplicate things a little.