Shoulder workouts

[perfection]

Anyone know of workouts that will make your inner shoulder muscles stronger so you can protect your shoulder from getting hurt?

 

[Gunsmith]

look up rotator cuff theropy , use these exercises to strengthen the inner part of the shoulder.

also i have found buy doing more dumbell work I hit my whole shoulder alot more , bent over rows with two dumbbells , up right rows with two dumbells , all chest presses with dumbells

 

[perfection]

Ok cool. Thanks bro.

 

[flexdurden]

After heavy pressing, try Arnold presses as well. Doing high rep arnold presses help me build shoulder stability after having an injury.

Doing shoulder horn exercises and internal and external rotations at the end of any pressing workout also helped me.

 

[ajdos]

The exercises for external rotation are pretty important, I do 2 specific ones usually, one with a cable turning my arm out and away from the body while keeping the upper arm against the body and the other is like a lateral raise position but you keep the upper arm at 90 degrees and rotate down and forward bringing the bell back up to a shoulder press position.
Ill see if I can find a link to the exercises.

 

[ajdos]

I like to do these with a light dumbell.

extrnal rotation pics videos - Bing Videos

I prefer to do these standing with a cable.

extrnal rotation pics videos - Bing Videos

 

[Running mantle]

I like to do these with a light dumbell.

extrnal rotation pics videos - Bing Videos

I prefer to do these standing with a cable.

extrnal rotation pics videos - Bing Videos

I like the first with a dumbbell too. Just keep it light and go slow.

 

[woodswise]

I was having chronic shoulder pain so I started rotator cuff exercises with a light dumbbell (10 - 15 lbs). Pain went away over a couple of months and has not returned.

Exercises I did:

1. Standing with your elbows straight out to your sides, and dumbbells straight up in the air (your elbow bent 90 degrees), rotate the dumbbell to the front until your forearm is parallel to the floor, then bring it back to vertical. 15-20 reps of these at a light weight, for 3 or 4 sets.

2. Lying on your side, take your top arm and hold the dumbbell near your opposite shoulder, rotate the arm at the elbow, raising your forearm until it is parallel to the floor, then lower it to the starting position. That is 1 rep. Do 15-20 reps with a light weight, for 3 or 4 sets.

 

[perfection]

I have started doing the rotater cuff exercises and it hurt like a son of a bitch but it has helped a lot. The pain has gone a little but still not at 100%. I'll give it another month and I should be back to normal. Thanks bros.