5 Shoulder Exercises

Go through whole program 2-3x for a full workout!

1 Arm Cable Internal Rotation

With a cable machine (or exercise band if you don’t have access to a cable machine. See “shoulder external rotation” to see how band should be set up, start with your forearm extended out to your side and pull towards you, keeping your elbow tucked in to your side). Provide resistance on the way back too. This is the opposite of the external shoulder rotation down below. Do x12 each arm

 

1 Dumbbell Sword Cross

With a dumbbell in one hand, start with it crossed over your body and lift the weight diagonally by rotating your arm in your shoulder. Your palm will go from facing your body to facing away. Do x12 each arm

 

Shoulder Band External Rotation

With an exercise band or cable machine (See “internal shoulder rotation” to see how cable machine should be set up) Start with your upper arm tucked in close to the body and pull the weight away from you. This is the opposite of the internal rotation exercise above. Do x12 each arm

 

1 Arm Reverse Dumbbell Fly

Lean forward so your back is parallel with the floor. Hold a dumbbell in one arm and have the other resting on top of your knees (or wedged in between your knees for an “A frame” variation). Lift the weight so the back of the arm faces towards the ceiling. Do x12 each side

 

Lying Dumbbell External Rotation

While laying on your side, hold a dumbbell in the arm on top, and with your arm in a 90° angle rotate your whole arm in the shoulder socket to lift the weight. Do x12 each side.