Upper Body Power & Shoulder Stability

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.

cable face pull with external rotation

To perform the external rotation, start by standing or sitting with your elbow bent at 90 degrees and tucked against your torso. Hold a dumbbell or attach a handle to a cable pulley at waist height. Keep your elbow fixed in place and rotate your forearm outward, away from your midline, focusing on engaging the rotator cuff muscles, particularly the infraspinatus and teres minor. Slowly return to the starting position. Maintain a controlled movement throughout, avoiding any compensatory movements or shoulder shrugging. This exercise primarily targets the rotator cuff muscles, enhancing shoulder stability and mobility.

Stand with your back against a wall, feet a few inches away from the wall, and maintain contact with your lower back, upper back, and head against the wall. Raise your arms to form a 90-degree angle at the elbows, with your hands facing upward. Slowly slide your arms upward, keeping your elbows and wrists in contact with the wall, then lower them back down to the starting position. Focus on squeezing your shoulder blades together and maintaining proper posture throughout the movement. Keep your core engaged to prevent arching your lower back and ensure smooth, controlled motion.

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 facing the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended. Keep a slight bend in your elbows and pull the handles outward and backward, squeezing your rear shoulder muscles. Maintain a controlled motion, avoiding using momentum. Focus on keeping your shoulders down and back throughout the movement. Slowly return to the starting position with control. Keep your movements smooth and deliberate to maximize muscle engagement and prevent injury.

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

Mobility & Stability Drills encompass a variety of exercises designed to improve joint range of motion, enhance muscular balance, and promote overall stability. These drills often include dynamic stretching, balance exercises, and controlled movements such as bird dogs, shoulder circles, hip circles, and plank variations. Proper form involves maintaining controlled, deliberate movements, engaging core muscles, and avoiding compensatory patterns. These exercises primarily target improving joint function and muscular coordination, serving as a foundation for more intense training or rehabilitation.