Shoulder Javorek Dumbbell Complex

How To Do A Shoulder Javorek Dumbbell Complex Exercise Demonstration Video and Guide

The Shoulder Javorek Dumbbell Complex is a fantastic training modality that was created by coach Istvan Javorek.

This time saving training philosophy focuses on completing a series of exercises, back to back, without letting go of the weights.

In this standing shoulder dumbbell complex, combine the following 5 exercises into one set, while using the same dumbbells for each exercise:

1. Neutral Grip Standing Dumbbell Front Raise x 6 reps
2. Standing Dumbbell Lateral Raise x 6 reps
3. Bent Over Dumbbell Rear Delt Raise x 6 reps
4. Standing Dumbbell Upright Row x 6 reps
5. Standing Dumbbell Hammer Curl And Press x 6 reps

To get started:

1. Perform a standing dumbbell front raise by standing with a pair of dumbbells at your sides, with a palms facing in grip.
2. Raise the dumbbells with extended arms in front of you until they are parallel to the floor.
3. Reverse the movement to lower the weights and repeat for 6 reps.
4. After your 6th rep, without stopping or dropping the dumbbells, perform a standing dumbbell lateral raise by raising the dumbbells with extended arms out to your sides until they reach parallel to the floor.
5. Reverse the movement to lower the weights and repeat for 6 reps.
6. No breaks, move directly into the bent over dumbbell rear delt raise by bending over at the waist until you’re close to parallel with the floor.
7. Raise the dumbbells with extended arms out to your sides until they reach parallel to the floor.
8. Reverse the movement to lower the weights and repeat for 6 reps.
9. Without stopping, perform a standing dumbbell upright row by placing your arms in front of your thighs with a palms facing you grip.
10. Pull the dumbbells up by bending your elbows to the side, keeping your dumbbells close to your body until you reach just below your chin.
11. Reverse the movement to lower the weights and repeat for 6 reps.
12. Without putting the weights down , move directly into the final exercise of the Javorek complex, the standing dumbbell hammer curl to shoulder press.
13. Turn your palms in so they face in other, curl the dumbbells up to your shoulders, then press them overhead keeping your palms facing each other.
14. Reverse the movement to lower the weights and repeat for 6 reps.
15. You just completed 5 exercises for a total of 30 reps, in just one set.

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