Iron Plated Shouders

The shoulder is the most flexible joint in the human body. There are many muscles and tendons that have to work in co-ordination to allow for the range of motion that our shoulders allow. As bodybuilders and strength athletes, we often focus out attention on the 3 major heads of the deltoid muscle (to build mass) and ignore the supporting structures - until an injury occurs and it's too late!

Here is an exercise routine designed to strengthen the shoulders smaller muscles and supports. Try and work it into your routine at least once every 14 days. Your shoulders will thank you.

Iron Plated Shoulder Routine

1. Side Dumbbell Raises

Stand straight with your elbows slightly bent and arms at your side with palms facing your side/hip raise the dumbbells (together) to the side until your elbow is slightly above the shoulder level. Rotate the shoulder forward slightly (as if pouring milk from a jug).

2. Front Dumbbell Raises

Standing straight with your elbows slightly bent and arms in front of your body with palms facing your abdomen, raise the dumbbells (alternating) toward the front and slightly inward until the weight is in front of your nose.

3. Rear Dumbbell Raises

Sit on a bench or chair and bend forward until your chest is almost on your thighs, palms facing each other touching below the bench, head upand looking forward, or from standing bend forward and rest your forehead on a bench. Raise the dumbbells (together) until they are above your shoulder level. Rotate your hands forward so that your thumbs are facing slightly downward.

4. Seated Shoulder Rotation

Sit on a bench or chair with your arm at a 90 degree angle to your body and a 90 degree bend at the elbow. Rotate the dumbbell from the top position forward until your forearm is level with the floor. Try and keep your shoulder and elbow at a fixed position.

5. Lying Shoulder Rotation

Lay on your side on a flat or slightly inclined bench with your upper arm parallel to your body and your elbow bent to 90 degrees (you can use a towel for support under the elbow if you need). Rotate the arm forward from the top position until the forearm is parallel with the floor. Try and keep the elbow stationary.

Perform these exercises in a circuit, 2 or 3 circuits once every 7-14 days. Choose a weight for each exercise that will allow you to perform 10 repetitions comfortably. Try to limit your rest between exercises to 30 seconds or less. Rest up to 3 minutes between circuits.

These exercises are great for bodybuilders and sport athletes alike. Shoulder injuries are far too common and can be avoided by keeping the shoulder joint strong and well supported. So start iron plating your shoulders today!