REVscene Automotive Forum - View Single Post - Need some help with a solid shoulder routine @ gym

JD¹³ · 10-31-2011, 12:24 PM

I always start shoulder (and back workouts) with a rotator cuff exercise. I've found using a cable machine and pulling across your body with your elbow at 90 degrees works the best. Not only does it build muscle inside your shoulder but it builds the back of it nicely as well if you really flex hard on the "extension".

Spoiler!

I like doing the forward dumbbell shoulder raise. Keep your back straight, lift the dumbbell until it is slightly over your head, flex and hold. This is a light weight exercise. I've never seen anyone do more than 32.5's (me!), most do 20-25s. Form is much more important than weight.

Also I'm not sure what it's called but using a flat bar, grip both hands near the middle and pull the bar up until your hands are just under your chin. Keep your back straight, and flex hard at the top trying to pinch your shoulder blades together.

10-31-2011, 12:24 PM	#5
JD¹³ I Wanna Go Fast! Join Date: May 2002 Location: Nomadic Posts: 5,935 Thanked 2,448 Times in 608 Posts Failed 367 Times in 102 Posts	I always start shoulder (and back workouts) with a rotator cuff exercise. I've found using a cable machine and pulling across your body with your elbow at 90 degrees works the best. Not only does it build muscle inside your shoulder but it builds the back of it nicely as well if you really flex hard on the "extension". Spoiler! I crashed during a race on my bike this spring and doing this exercise for the last couple years essentially saved my shoulder. It was separated badly, and was hard to put back in due to the muscle mass in and around the joint. It took 3 doctors 3 full minutes to put it back in. Doctor said that was because there was so much muscle around the joint that they couldn't find the socket. However, as a result of the strength of my rotator cuff it held the should in tight and allowed the pulled and torn muscles and ligaments that I did have to heal back to 100%. I in theory should not have chronic separation problems in that shoulder as many people do after suffering that kind of injury. I like doing the forward dumbbell shoulder raise. Keep your back straight, lift the dumbbell until it is slightly over your head, flex and hold. This is a light weight exercise. I've never seen anyone do more than 32.5's (me!), most do 20-25s. Form is much more important than weight. Also I'm not sure what it's called but using a flat bar, grip both hands near the middle and pull the bar up until your hands are just under your chin. Keep your back straight, and flex hard at the top trying to pinch your shoulder blades together.