Exercises to build the strength of your shoulder muscles
By Rick Morris
ROTATOR CUFF INTERNAL ROTATION
This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Using cable or band resistance, grasp the resistance with the hand in a neutral position, like holding a candle or a glass of water. Your upper arm should be held next to and parallel to your body. Your elbow should be bent at a 90-degree angle. Your lower arm and hand should be pointing away from the side of your body. Position yourself so that the resistance in pulling your arm away from your body.
Contract your abdominal muscles to stabilize your trunk and spine. Slowly rotate your arm inward or toward your body. The only movement should be at your shoulder joint. Rotate until your hand touches your chest.
Following the same path, slowly allow your arm to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the inward portions and inhale on the return portion.
The only movement should be rotational at the shoulder.
Control the weight throughout the exercise.
EMPTY CAN SHOULDER RAISE
This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Hold the weight with the hand in a neutral position, like you are holding a candle or a can of soda.
Your upper arm should be next to and parallel to your body. Your elbow should be bent at a 90-degree angle with your lower arm perpendicular to your body. Rotate your upper arm at the shoulder so that your hand with the resistance is in front of the middle of your chest.
Slowly raise your arm at the shoulder so that your elbow is to the side and slightly ahead of your body. This is the same motion you would use if you were emptying the can of soda.
Following the same path of motion, allow your arm to return to the starting position. The only motion should be at the shoulder.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the outward portions and inhale on the return portion.
The only movement should be at the shoulder.
Control the weight throughout the exercise.
FRONT SHOULDER RAISE
This exercise can be performed using dumbbells, barbell, single or multi-station machine or resistance bands.
TECHNIQUE
Start in a standing position. Grasp the resistance with your hands in a neutral position, like you are holding a candle or a glass of water. Your arms should be straight and at your sides. Do not lock your elbows.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight; do not allow your back to arch or curve.
Keeping your arms straight, slowly raise your arms straight out in front of you, until your arms are perpendicular to your body.
Following the same path, slowly return to the starting position.
Do not lock your elbows at any time.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Keep your arms straight, but do not lock your elbows. The only movement should be at your shoulders.
LATERIAL SHOULDER RAISE
This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Start in a standing position. Grasp the resistance with the hands in a neutral position with the palms facing the sides of your legs.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight; do not allow your back to arch or curve.
Hold your arms at your sides with a very slight bend at the elbow. Slowly raise your arms to the side. Raise the arms to approximately shoulder level.
Following the same path, slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the inward portions and inhale on the outward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
There is no need to raise your arms higher than shoulder level.
Control the weight throughout the exercise.
LYING EXTERNAL ROTATION
This exercise can be performed using dumbbells or resistance bands.
TECHNIQUE
Bend your elbow at approximately 90 degrees. Keep your upper arm and elbow against your side.
Contract your abdominal muscles to stabilize your trunk and spine. Keep your upper arm and elbow against your side and slowly raise the weight by rotating your arm at the shoulder.
Following the same path, slowly allow your arm to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the outward portions and inhale on the return portion.
The only movement should be rotational at the shoulder.
Control the weight throughout the exercise.
LYING INTERNAL ROTATION
This exercise can be performed using dumbbells or resistance bands.
TECHNIQUE
Lie on your side on a bench. Bend your leg slightly for support and balance. Hold a dumbbell with the hand of your inside arm. Bend you elbow at approximately 90 degrees. Keep your upper arm and elbow against the bench.
Contract your abdominal muscles to stabilize your trunk and spine. Keep your upper arm and elbow against the bench and slowly raise the weight by rotating your arm at the shoulder.
Following the same path, slowly allow your arm to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the outward portions and inhale on the return portion.
The only movement should be rotational at the shoulder.
Control the weight throughout the exercise.
REAR DELTOID ROWS
Thiis exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Assume a sitting position facing the machine. Grasp the resistance with your hand in a palm down position. Your upper arms should be straight and approximately chest level.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight; do not allow your back to arch or curve.
Slowly pull the resistance toward your body, keeping your upper arms parallel to the floor and your elbows pointing to the side, away from your body. Pull the resistance toward your body until you are almost to the limit of your range of motion. Your hands should be near your chest.
Following the same path, slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the inward portions and inhale on the outward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Be sure to keep your upper arms parallel to the floor and your elbows pointing away from your body.
ROTATOR CUFF EXTERNAL ROTATION
This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Using cable or band resistance, grasp the resistance with the hand in a neutral position, like holding a candle or a glass of water. Your upper arm should be held next to and parallel to your body. Your elbow should be bent at a 90-degree angle. Your lower arm and hand should be pointing back across your body.
Contract your abdominal muscles to stabilize your trunk and spine. Slowly rotate your arm outward or away from your body. The only movement should be at your shoulder joint. Rotate until your hand is pointing away from the side of your body.
Following the same path, slowly allow your arm to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the outward portions and inhale on the return portion.
The only movement should be rotational at the shoulder.
Control the weight throughout the exercise.
ROTATOR CUFF INTERNAL ROTATION
This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.
TECHNIQUE
Using cable or band resistance, grasp the resistance with the hand in a neutral position, like holding a candle or a glass of water. Your upper arm should be held next to and parallel to your body. Your elbow should be bent at a 90-degree angle. Your lower arm and hand should be pointing away from the side of your body. Position yourself so that the resistance in pulling your arm away from your body.
Contract your abdominal muscles to stabilize your trunk and spine. Slowly rotate your arm inward or toward your body. The only movement should be at your shoulder joint. Rotate until your hand touches your chest.
Following the same path, slowly allow your arm to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the inward portions and inhale on the return portion.
The only movement should be rotational at the shoulder.
Control the weight throughout the exercise.
SHOULDER PRESS
This exercise can be performed using dumbbells, barbell, single or multi-station machine or resistance bands.
TECHNIQUE
Sit or stand holding the weight in your hands at shoulder level with your palms facing away from your body. Your hands should be shoulder with or slightly farther apart. Your wrists should be extended or bent slightly backwards. Your elbows should be pointing out to the side and slightly forwards.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight, Do not allow your back to arch or curve.
Slowly press the weight over your head, keeping your elbows out to the side until your arms are fully extended. Do not lock your elbows at any time.
Slowly lower the weight back to its starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
Control the weight throughout the exercise.
SHOULDER PULLOVER
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Lay flat on the bench with your arms stretched out above your head. Grasp the resistance and keep your elbows slightly bent. The resistance should be above and slightly lower than your head as you lie on the bench.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight; do not allow your back to arch or curve.
Slowly pull the resistance over your head until your hands are above your chest. Be sure to keep the angle at your elbows stationary throughout the exercise. The only movement should be at your shoulders.
Following the same path, slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Keep the angle at your elbows stationary. The only movement should be at your shoulders.
SHOULDER SHRUG
This exercise can be performed using dumbbells, barbell, single or multi-station machine or resistance bands.
TECHNIQUE
Start in a standing position. Grasp the weight with your palms facing towards your body. Your arms should be fully extended and at your sides.
Contract your abdominal muscles to stabilize your trunk and spine.
Keep your arms straight and slowly raise the weight by shrugging your shoulders to the limit of their range of motion
Slowly let your shoulder return to their normal position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Keep your arms straight but do not lock your elbows.
