Upper Body Stability & Shoulder Health

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

cable face pull with external rotation

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

Sit on the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a neutral grip (palms facing each other). Keep your torso stable and core engaged. Pull the handles outward and backward, focusing on squeezing the rear deltoids as you bring your arms to the sides. Maintain a slight bend in the elbows throughout the movement. Slowly return to the starting position in a controlled manner. This exercise primarily targets the rear deltoids, with secondary activation of the upper back muscles such as the rhomboids and trapezius. Proper form involves avoiding swinging or using momentum, keeping the movement controlled and deliberate.

This exercise targets the rotator cuff muscles, primarily the infraspinatus and teres minor. To perform, stand with your elbow bent at 90 degrees and tucked into your side. Hold a dumbbell or attach a handle to a low pulley cable. Keep your elbow close to your torso and rotate your forearm outward, away from your body, maintaining control throughout the movement. Focus on slow, controlled motions to maximize muscle engagement and avoid using momentum. Keep your shoulder stable and avoid shrugging. This exercise is typically performed to strengthen shoulder stability and prevent injuries.

Hold a plank position on your forearms to engage the core muscles.