The Top 5 Exercises For Bulletproof Shoulders + Surprise Bonus

Shoulder issues seriously suck.

4 years ago, I had chronic shoulder pain and had dislocated both shoulders over 5 times each due to long-standing instability.

For years, I struggled to progress with calisthenics and overcome my shoulder issues.

Now I can do handstands, +50kg weighted dips and pull-ups.

What helped me overcome my shoulder issues and achieve this level of strength?

Strengthening my rotator cuff muscles.

(Hint: scroll to the bottom for a surprise)

The rotator cuff muscles are the most important muscles to have strong and stable shoulders.

Why?

• They stabilize your shoulder joint during movement

• They are responsible for neuromuscular control of your shoulder

• Rotator cuff dysfunction can lead to pain and decreased shoulder strength and movement.

Here are the top 5 exercises to bulletproof your shoulders and prevent injury:

1. TYI raises: (video demonstration here)

Lay on the floor or use a bench.

Raise your arms off the floor in a T, Y, then I shape.

Keep your thumbs pointed up to the roof the entire time.

Hold each position for 2-3 seconds.

2. Prone Snow Angels (video demonstration here)

Lay on the floor or use a bench.

Squeeze your shoulder blades together as your hands lift off the floor.

Start with your arms overhead in an I shape, then rotate your arms down by your side, keeping them off the floor as you rotate your arms.

3. Seated Cuban Rotation (video demonstration here)

Sit on the floor or a bench.

Rest your elbow on your knee, then slowly lower the weight down, rotating your arm inward as far as possible.

DON'T let your shoulder roll forward excessively, keep your shoulder blade squeezed down.

4. Standing Shoulder External Rotation (video demonstration here)

Use bands or a cable machine.

Keep your upper arm parallel to the ground and elbows bent to 90 degrees.

Maintain this arm position as you rotate your shoulders in and out of external rotation. Pause in external rotation for 1-2 seconds.

5. Face Pulls (video demonstration here)

Use bands or a cable machine.

Start with your arms out in front of you, then drive your arms backward, while keeping your upper arm parallel to the ground and elbows at 90 degrees.

Make sure to squeeze your shoulder blades together each rep.

I recommend you pick 1-2 of these exercises and complete them 2-3 times per week → 10-20 challenging reps for 2-3 sets.

Use them as a warm-up for upper body days or as accessory exercises to finish off your session.

P.S.

I’m looking for 3 men who are struggling with their fitness that want to:

• Get out of pain.

• Take their bodyweight training to the next level.

• Build 10 pounds of muscle and get to 15% body fat.

Without a gym membership, expensive equipment, or any crazy diets.

Reply to this email with “YES” to learn more.

Wishing you good health and pull-up gains,

Zak Wolstenholme

Aussie Physiotherapist 🇦🇺