The band shoulder flexion performed with a partial range-of-motion develops strength in the front deltoid. If an elastic band is not available you may use a cable machine or ask a training partner to manually apply resistance to your forearm as you raise your arm up. Pause at the top of the exercise to get peak-contraction of the shoulder. Perform the shoulder flexion exercise at the end of your workout or before moving to your abdominal exercises.
Shoulder flexion performed with a resistance band and while standing strengthens the shoulder muscles. Pause at the top of the exercise to achieve peak-contraction of the deltoids. Keep your trunk tight and torso upright to activate your core muscles. Perform this exercise on an unstable base such as a Bosu ball to further challenge your core muscles. Perform this exercise at the end of your upper-body workout.
Shoulder internal rotation using an elastic band or cable machine strengthens the internal rotators. Rotator cuff exercises such as internal rotation performed with the resistance band help stabilize the shoulder joint.
Bench dips with feet elevated develops strength in the deltoids and triceps. When your feet are elevated off the floor emphasis is placed on the triceps and shoulders. Experienced weightlifters and bodybuilders use extra weight when performing bench dips to stimulate strength development and size (hypertrophy). Plates are placed on the thighs and a training partner assists in adding and removing the weight when ready. Bench dips can be performed at home or at the gym with a couple of benches.
The cable shoulder flexion (raise) performed with a bar builds strong shoulders. The cable provides constant resistance throughout the exercises range-of-motion. For maximum development and results it’s best to lower the weight slowly. Variations include performing single arm shoulder raises and alternating your grip (supination, pronation and neutral).
The dumbbell lateral “lat” raise performed standing trains the shoulders. Many bodybuilders perform this exercise before pressing to pre-fatigue the primary movers and create a better “burn” in the shoulders. The standing variety allows for more weight to be used than when seated. Begin with the dumbbells to the sides or in front of the thighs.
Dumbbell shoulder external rotation – side lying targets the external rotators of the shoulders. The external rotators are susceptible to injuries and should be strengthened before increasing loads on bench presses, cleans, and snatches. Throwing and swinging motions also put weak external rotators at risk. You may place a rolled up towel under the elbow for better isolation of the infraspinatus and teres minor.
Dumbbell shoulder internal rotation – side lying targets the subscapularis muscles. The internal rotators assist the external rotators in keeping the shoulder joint stable. Rotator cuff injuries are common is sports such as tennis and baseball. The high velocity, ballistic motion common in these sports places tremendous forces on the shoulders and the rotators cuff muscles. Because they are often weak and overused, the rotator cuff muscles tear.
The dumbbell shoulder press performed seated strengthens the anterior shoulders and triceps. This exercise also trains the upper chest, serratus anterior and the trapezius muscles. Your low back should be pressed against the bench, however your upper back can remain off the bench in order to allow the scapula to move move. You may also perform the dumbbell shoulder press without back support to activate the core muscles.
The dumbbell shoulder press performed while standing strengthens the anterior shoulders, triceps, and upper chest. The standing position requires your core muscles and hips to stabilize your upper-body as you press the weight overhead. This exercise is good for developing strong, well-defined shoulder muscles. You can use dumbbells in place of a barbell to add variety to your training and to further isolate the shoulder muscles.
Lying scapular retraction strengthen the rhomboids (muscles between the shoulder blades). This exercise will stretch your chest and shoulders and strengthen the muscles of the upper back. Perform this exercise after work or at the end of your workout.
The single arm lateral raise, standing is a great exercise to shape your shoulders. It can be done with a dumbbell if you don’t have access to cables. Since this is more of a shaping exercise it should be done for 8 to 12 repetitions, which is best for hypertrophy. Focus on using your shoulder to do the work and don’t cheat by using your body.
The single-arm dumbbell lateral raise is a good way to shape and define your shoulders. Doing only one side at a time forces the other side to stabilize, thus working your core at the same time. This exercise can also be performed with a cable or resistance band.
The single arm dumbbell shoulder flexion standing is a good exercise to work the anterior deltoid. Doing one side at a time gets your core involved to stabilize the movement. This exercise can also be done with cables or bands.
The single arm dumbbell press standing is a good way to strengthen your shoulder and core at the same time. At the same time it gets the whole body to work together; the legs and core support while the shoulder moves the weight. This is a good alternative to the barbell military press. This exercise can also be done with a kettlebell.
The towel stretch increases mobility in the shoulder girdle. This exercise helps preserve range of motion in the shoulders. Perform the towel stretch after bench presses or shoulder exercise.
Hand Stand Pushups with wall support develop full-body strength. This exercise is advanced and should be performed with supervision. Build a strong level of strength in the shoulders and upper-body before attempting this exercise. Coordination and balance are improved.
The Cross Body PowerBLock Muscle Snatch is a lot like the Dumbbell Muscle Snatch but with an element of rotation. It’s a great pre-hab exercise for golf or baseball. It’s also a great exercise to prepare your body for more ballistic movements like the Dumbbell Snatch or the Snatch.
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