Advanced Shoulder Training 5 Alternative Shoulder Exercises


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5 Shoulder Exercises for Advanced Gains #1 Modified side lateral raise. One of the most effective and fastest ways to make your physique look wider is to #2 Super wide-grip upright row. If there was another multi-joint exercise for shoulders besides presses upright rows #3 Front-to-back. 5 Exercises to Try Instead of the Shoulder Press to Get You Sculpted for Summer that your grip and forearm get a workout of their own. the entire exercise, and rotate through your.

Broad, well-developed shoulders are the indisputable piece of anatomy that adds more to a physique than any other body part. The benefits go beyond cosmetic—both the cage fighter and the recreational YMCA basketball player gain an edge from having strong, developed deltoids. Muscle & Fitness has great articles for the newbie and intermediate lifter on building shoulders.

Start with holding these contractions within a pain free range. These are called isometric holds, which are the most basic of our shoulder exercises. Our goal is performing static holds that are direction specific for the individual rotator cuff muscles. Try to pick a point between the two pictures and hold is for 5-10 seconds for 3-5. There are additional alternatives but these descriptions cover the basics.

Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. Often in our training, these muscles get overlooked and take a back seat to traditional shoulder exercises for the deltoids. Let’s face it a stability based exercise for the tiny rotator cuff muscle subscapularis doesn’t sound as sexy as doing a heavy shoulder press to build massive front delts. 5 Gym Replacement Exercises. When you walk into the gym to do a shoulder workout, there are some old standbys that you’ll probably gravitate to in order to build up your delts.

Yet every single one of them has got a bodyweight alternative. Let’s do a breakdown of how you get the same effect exercise by exercise. Another popular shoulder exercise is the lateral shoulder raise which also isolates a single plane of motion, the frontal plane.

I think this highlights one of the key issues that people run into when training the shoulder, they mostly train it in isolate planes of motion while isolating subsets of the shoulder muscles. In any sport or other. First on the agenda is shoulder training. Here are a few mistakes I’ve made and, more importantly, what I’ve done to correct them so you don’t have to make the same ones yourself.

1 – Not Doing Any. I went through a two-year phase where I did almost no specific shoulder exercises. 5 Shoulder-Building Exercises. The road to building the powerful shoulders you want starts with the introduction of these 5 cornerstone exercises in your shoulder routine: #1. Dumbbell Shoulder Press.

This is a basic shoulder mass-builder that allows you to target any existing muscle imbalances between your left and right.

List of related literature:

These exercises will be supervised by a physical therapist, who will also take measurements of your progress in shoulder movement.

“Foundations of Clinical Research: Applications to Evidence-Based Practice” by Leslie G Portney
from Foundations of Clinical Research: Applications to Evidence-Based Practice
by Leslie G Portney
F.A. Davis, 2020

Training programs should therefore focus on shoulder flexibility and strengthening of the shoulder adductors, internal and external rotators, supraspinatus, pectoralis major, triceps, and anterior deltoid muscles [17, 20].

“Adaptive Sports Medicine: A Clinical Guide” by Arthur Jason De Luigi
from Adaptive Sports Medicine: A Clinical Guide
by Arthur Jason De Luigi
Springer International Publishing, 2017

You needn’t include all four types of exercises in each shoulder workout, but you should aim to perform each type on a regular basis so you develop evenly balanced shoulder muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

This is great therapy for the shoulders and the four muscles in the shoulder comprising the rotator cuff, especially the teres minor, which helps to laterally rotate the arm.

“Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind” by Beryl Bender Birch
from Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind
by Beryl Bender Birch
Sounds True, 2014

Strengthening exercises are done in persons with active shoulder function.

“Brain Injury Medicine: Principles and Practice” by David B. Arciniegas, MD, M. Ross Bullock, MD, PHD, Douglas I. Katz, MD, Jeffrey S. Kreutzer, PHD, ABPP, Ross D. Zafonte, DO, Nathan D. Zasler, MD
from Brain Injury Medicine: Principles and Practice
by David B. Arciniegas, MD, M. Ross Bullock, MD, PHD, et. al.
Springer Publishing Company, 2012

In some patients, better activation of the upper trapezius may be achieved by performing the shrug exercise with the arms abducted to at least 30 degrees (Fig. 15.9).53 Dosage: Upper trapezius is trained, as an example, by performing three sets of 10 repetitions of scapular Fig. 15.8 ■ Facilitation of upper trapezius.

“Management of Neck Pain Disorders E-Book: a research informed approach” by Gwendolen Jull, Deborah Falla, Julia Treleaven, Shaun O'Leary, Jeremy S Lewis
from Management of Neck Pain Disorders E-Book: a research informed approach
by Gwendolen Jull, Deborah Falla, et. al.
Elsevier Health Sciences, 2018

For example, if you have just led your class members in shoulder abduction exercises such as lateral raises and overhead presses for the deltoids, you can now lead them in a stretch involving shoulder adduction, which is the opposite position from the concentric muscle-shortening action of the deltoid exercises.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Shoulder shrugs are then added, along with elbow, hand, and grip strengthening, and pendulum exercises, followed by progressive flexion and external rotation exercises, then gentle, active strengthening exercises against gravity for flexion and external rotation sidelying.

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

This program can be advanced to isolate the shoulder abductors and to incorporate internal and external rotator strengthening at different degrees of shoulder abduction.

“Essentials of Physical Medicine and Rehabilitation E-Book” by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
from Essentials of Physical Medicine and Rehabilitation E-Book
by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
Elsevier Health Sciences, 2018

For most people cranking the body around with the shoulder changes the posture from a spinal twist to something that combines hip prying and triceps brachii massage with three movements of the spine— forward flexion, lateral flexion, and twisting.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Exactly the same exercises I did in late post-op. I appreciate having the demonstrations so I can resume exercising correctly. Thank you.

  • I have already been doing some of these. I love ❤️ dumbbells ��. I am tall and handstands are not my thing. Tried ever since junior high. The short girls was killing it. Anyway, I had a great week at the gym. A woman that I’ve seen at the gym since I started a year ago, told me I looked great and that I was buff. We women can be very competitive, so that was definitely a nice compliment from her. I got more work to do, but I know my physique is more defined and I have kept that 10 pounds off. I wear my earbuds ALL the time at the gym to maintain my focus and put in the WORK. My body is really enjoying the routine. Thanks for the upload!!!

  • Another awesome video, thank you �� will you be doing one for the back as I’ve incorporated a lot of your latest workouts into mine

  • Can you please let us know about how to pump up the veins on arm chest overall body. I want to make my body to reach that level. I just started the Gym…

  • Great video, very descriptive. nobody talks about human anatomy like this guy does. It definitely helps to understand specifically whats happening with your body, with your muscles/ muscle groups when youre lifting

  • You can do circles as well with your fingers, arms held straight. Large and small, then in the other direction. Try one hundred large, small, then in the opposite direction. Feel the burn! No weights required!!

  • In stipendous way you brought up all the shoulder work out as well as effective way of beefing up the shoulder muscle easily
    thanks Rob

  • You guys made it possible for people who want to work out but don’t know how and dont have money to go to the gym ( people like me), to get in shape! Thanks man!!!

  • This guy is amazing, steroids or not. Almost 50 and looks better than anyone (size, definition and strength) I’ve seen on YouTube and the thing is…he looks like this every video (all year round). Motivation

  • OH MY GOD QUIT DOING UPRIGHT ROWS. It is literally the number one cause of impingement among athletes. When physical therapists test for impingement they LITERALLY PUT YOUR ARM IN THE SAME POSITION AS AN UPRIGHT ROW to test to see if you have an impingement.

  • I don’t understand the benefits of doing a shoulder press with a supinated grip….too much shoulder rotation. It’s not a natural movement. This is all bro science garbage IMO

  • Hi there, have you discovered Ripped X Beast? (Google it) You will find out about the crimes we commit against ourselves. With Ripped X Beast, you will discover how to build muscle quickly.

  • I love the first excersice you showed that hits the front delt too i would think its a lot less fatiguing than a barbell or db press

  • Wait. I missed something. At 5:00 he was told to keep shoulders back and pull with a backward angle. With you so far. But then next segment, “completely different, lean in, and go straight up.” Okay. Please explain why?

  • Awesome shoulder video. Recovering from an injury here and restructuring my routine. Great isolation recommendations. I’m glad I found this channel.

  • I do follow your workouts am a beginner, thanks rob, do you take any supplements? My Gym won’t tell me anything related food, i choose to work hard. Can you pleasE HeLP?

  • I and my team really like this all demonstration video that emphasise to hit the target muscle.. easy to understand with your explanation on the whole demonstration… Not wasting time talking too long like other people. Really really awesome. This is what we beginners want. Keep it up. Tq bro…

  • Good way to tear your labrum in the last Exercise, be careful everyone anything works for all these YouTube fitness guys roided up

  • hey rob, I’m 14 I almost have same genetics as you in my arms, I can fit 2-3 fingers between my bicep and elbow joint, many people say to just not workout anymore BC its “bad genetics” will it grow to lengthen or should I really just stop

  • Where’s the focus on the eccentric here? I see you focusing on the concentric with the light weights, but don’t we also need that stretch with the eccentric where we can cheat up (heavier weights) but really trying to control the lowering down of the weight?

  • Hi to everyone here I am 100% natural bodybuilder I will share all my secrets with my suscribers come to my channel I will give online advices for free thx.

  • Very informative
    But i have a question..i read that any kind of shoulder press..the front deltoid is mainly responsible for skull press is mainly for front deltoid

  • Weird looking behind you on this particular day how there isn’t a single person that looks like they work out even regular. So much for the Pumping Iron days where everyone looks perfect…

  • This is the first workout specifically for shoulders I’ve ever seen. I’m adding it to my schedule. Awesome! Thank you. Greetings from Luxembourg. ����

  • Your one of just a few fitness-youtuber, which propose exercises everyone can do (and not only a few super humans…:o) keep on! Thank you!

  • Wooooo, “killer” on the shoulders, must not use heavy weights (min 9-15kg * 2) else it will be tough & you will have a wrong form.


  • I’m surprised that no one has mentioned it yet. But you might wanna use a towel when you use the bench for hygiene purposes, you perspire quite a bit.

  • Is there a reason why he didn’t start with a compound lift first here? Wouldn’t you typically start with the most demanding exercise first then go to the weakest body part? (Aka Overhead press/ barbell/ dumbell shoulder press first)

  • Compound movements are overrates in my opinion. All they do is make me thicker and appear shorter. Id rather have a cut, chiseled physique while preserving my spine.

  • Hey Rob, Great video. you started to do more collaborations earlier in the year but they seem to have slowed down, And reason why?
    Also your videographer is doing a good job. I like the look of the new designs. Keep it up.

  • I think we should all take a minute of silence to thank Mr. O’Hearn for providing us with such informative content in this newest format with no bullshit intro and no ads every 2 mins ��

  • Thank you Dr Boes for providing us with such useful rehabilitation sessions. I started phase 1 and I am now doing phase 4 after a massive rotator cuff tear the end of March. Your videos are the BEST so far online. Thank you! Camille A. From California

  • And James your videos are the most direct than any of the guys you have had on like steve cook,dont get me wrong he’s awesome but what the hell does he know about older guys and training all his and all those physique guys all geared to what they can do in there youth

  • I’m a lifelong national class athlete and your videos have inspired and challenged me to be better for myself and my clients. THANK YOU!!!

  • Amazing shoulder workout sir start some beginner series workout video also it would like to help me and most of the teenager also love your vlog sir from india

  • Damn! I would love to have massive arms like that!  Seriously, why won’t my belly fat just melt away and make room for the muscle I’m struggling to build?!

  • Hello Rob..
    em to take a suggestion from you-i have just stated bodybuilding and em about skinny,so according to you what routine should i follow, 3 per one week or 2 per week i.e should i do training of biceps,triceps,shoulder etc 3 times per week or 2..????

  • Hey Rob Riches I am Ashish Neog & I am 20years old from INDIA &  I would like to know, Is this any side effect of Optimum Nutrition (ON) 100% Whey Gold Standard ( supplements). And I am also doing regular workout for 1Hrs in my home. So Should I take Optimum Nutrition (ON) 100% Whey Gold Standard ( supplements). please reply I am waiting for your Reply.  Thanks for teaching us about How to do workout in a correct way. thanks for uploading a video keep it up.

  • I love this…my biggest issue is upper body. Pls how many reps and sets can I do for each exercise. I’ll choose 12 of them. Thanks

  • I am working with my right hand and fingers for 10 hours everyday. I have pain on my right shoulder. I hope this 5 min workout works for me.

  • *SPECIAL NOTE regarding possible rotator cuff IMPINGEMENT due to internal rotation of the humerus….if you’re tempted to leave a comment merely repeating what someone else has said on a different YouTube channel regarding “pinky up lateral raises”…please read this before commenting.

    Yes, impingement of the rotator cuff due to internal rotation of the humerus has been documented in EXTREME ranges of abduction In simple terms, that means having your arm overhead. When doing a lateral raise properly you are never bringing your arms over your head. Second, the suggested angle of rotation should not be excessive it’s only a slight rotation of the hands (your pinky is literally not pointing straight up). Yes, if you were to aggressively rotate your hands you could put unnecessary stress on your rotator cuff, but that’s true with any movement. Learn to train by “feel” and find a position that is comfortable (be sensible).

    I’ve gone into more detail in one of the comments below.

  • If you don’t have a cable machine for the last raise, try Incline Dumbbell Side Raises, also gives you a bigger range of motion at the bottom.

  • What is the point of doing reverse presses? Hard on the wrists. Awkward movement. Same with the upright rows he was doing in a previous workout. There are so many other exercises you can do. Mike has too much time on his hands.

  • I am 56 years old that just started to work out less than a year ago.

    When i was younger, i played soccer, and volleyball to a good level. I was also a break dancer and won competitions twice.

    But i never did safe moves and so i broke my knees and my shoulder… fixed them when I was young, but now that I’m older all the pain is coming back.

    I was never into bodybuilding until only recently… It takes a lot of effort and soreness for me to build anything… I was always lean and thin but never big.

    Now that I’m bodybuilding I’m trying to be stronger at least to do my everyday chores.

    This video inspires me a lot and since today I am going to do shoulder, chest and biceps, i will try to incorporate those shoulder exercises. Wish me luck guys!

    Thank you for a great video.

  • Hey Rob…can u please guide..I want to gain more weight and I follow ur workouts..but the only question that comes to my mind it ok to go for one part each Monday: back Tuesday: chest, Wednesday: arms, thursday: shoulders, Friday: legs

  • Thanks…. Your explaination about the proper movement throughout the exercise is very accurate….very effective,i have struggled for more than 6 months to get a proper shoulder movement…your explaination gave me the right technique to target those muscles…thank you very much.

  • I love your Videos thanks for sharing your Journey and knowledge with us! I’m shocked at how many haters “Thumbs down” dislikes JEALOUS people are out there. It’s a shame they need to love themselves more. Blessings to you brother!!

  • I told this girl Friday that i liked her, i told her this “I’ve been meaning to tell you how attractive i find you and would like to know more about you if your interested” she said “Sure”. 15 seconds took 2 minutes…. After that i told her how was she doing and she said fine and asked me i said nervous, it was nerve wreaking and it was my first time telling a girl how i feel about them. Monday during lunch i was suppose to talk to the girl i like but the bell rang so i was like ah damn.. but few seconds later she comes out and i look at her while walking but i did this 3 times and she was looking at me, but my dumbass self decides to just go to class…. Today (Tuesday) i saw her while walking to 2nd period and i was afraid to say a simple “Hi”… lunch i was waiting and nope nothing… don’t know if she went another way or something no clue i did not see her at all, plus there is only 1 exit in the cafeteria. I was thinking about it the whole time about how stupid i was not to tell her yesterday so i decided on my way to 7th period i would talk to her. I was thinking about it during 5 period so i still need to finish 5 and get to 6 and than wait for it to finish but besides that when 6th period was over i went to see her because in the past would see her walk down this way. I see and i say “Hi, how are you?” i am nervous, stuttering and shit she says fine and asks me. I reply with nervous and confused….. she ask “Why” and i reply with a stupid answer ” I don’t know i’ve always been like that”.. i am following her and her friend. Her friend introduces herself and i did too but i was no nervous besides that couple seconds later her friend said something about “don’t forget to say hi to this girl ” something like that and then she says “Bye (My name) i’ll see you later”. She quickly turns the other way to go to class and i went the same way she goes and she looks at me but i didn’t look at her cause i am embarrassed that i can’t talk to the girl i like. Right now i’m confused i really do like this girl but i don’t want her to think i am like following her and stalking her, i just want to talk to her so i can know more about her. Like i said “I would like to k’now more about you”. I am aware my grammar is terrible not really concern about that.. One of my friends told me to just say”Hi” everytime I see her. Can i have some help, please?

  • I read the pinned post. Why risk messing up you rotator cuff and grip by doing these? Bad advice that dude gave you. You are lucky you didn’t end up in the bone and joint clinic. The amount of shear on the wrist alone was bad. If I do one of these it drops me to the floor about half way up. With the shoulder rotated like that you don’t even have to raise the arms above the shoulder before bone rubs on the tendons.

  • very good job. thank you! But please tell me, if i do one exercise a week. for example i go to the gym 3x a week so monday i do chest workoutwednesday biceps, triceps and friday legs and back. is it enough to build up those muscles? Since i repead the exercise only the following week.

  • lol first time I’ve ever seen ya not know what to do…getting out of rack! Love the videos lately, Mike. Tons of knowledge and just REAL!! Can’t say thank you enough!

  • Hey Rich, the exercise movement your doing at 8 min mark. Two weeks ago I hurt something in my shoulder doing that kind of movement but with cable machine at my gym. You did a video while back like that movement with cables. Now I have a lot of pain doing that movement/exercise. Any idea what I hurt doing that? I can’t find nothing on the net.

  • I wish I had a voice like his. If I did, I would make anonymous, late night, phone calls to my girlfriend and talk dirty to her! ��

  • How to get mike ohearns physique:
    -never eat junk food
    -do not drink alcohol
    -do not smoke or take drugs
    -be asleep by 8pm
    -wake up at 4am
    -train twice a day
    -train for 30 years
    -take steroids for 30 years
    -have top tier genetics


  • Tip. Chin on the chest doing shrugs to get that neck out of the way and pull up and back. That straight up crap with neck straight up doesn’t allow you to get full flexion!

  • You know I see all these videos from everyone in this dam industry and I never see anything about guys way into there 40s and above,yea all this stuff works for the younger guy but what about the rest of us Older guys,can this type of training be good for us,im going to be 45 and I feel like I can’t get any gains and that I’m tired all the time