For generations, people have thought about two muscle groups when it comes to weight training; chest and arms. But honestly let’s face it. Nothing stands out more for a gentleman or a lady than to see someone walk into a room with wide, round, and well developed shoulders. Having great shoulders is a symbol of physical power that can translate into mental power. It also can help make your waist look smaller which no one seems to mind either. When it comes to shoulder training, the process seems simple. Focus on the front, side, and rear heads individually by using a combination of various presses and raises and you’re good to go. If this is your plan for big delts, then you’ve already made the biggest mistake I see people make when it comes to shoulder training.
Shoulders: Not Focusing on Your Rotators
The rotator cuff is involved with every movement that the shoulder makes so needless to say, it should be considered a priority when it comes to devising your delt routine. As your shoulders develop in size and strength, failing to target the rotators can leave them lagging behind and more susceptible to injury and as I’ve written before, no one gets in better shape sitting at the house or on a therapy bed. So what can you do and how do you train this often neglected area? First, you should learn two movements that will target the rotators and then make them the first thing you do on every upper body workout.
Standing External Rotation
Press your upper arm into your side and raise your forearm so your entire arm forms a 90 degree angle. While keeping your upper arm in place, use force from your shoulder area to rotate your forearm away from your body as far as you comfortably can. Next, slowly return to the starting position and repeat for the desired amount of reps. Practice this movement with no resistance before adding weight. Use a very light dumbbell or a light resistance band when performing this exercise. You will not need heavy resistance here.
Stand with your feet shoulder width apart and place your hands on your shoulders making sure your upper arms are parallel with the floor. Using force from your shoulder area, move your elbows in a circular direction. After performing the desired reps in one direction, do the same number of reps in the opposite direction.
Doing two sets of 20 reps for each of these exercises on every upper body day will help get blood moving to the area and should go a long way in helping you develop your rotator cuffs safely as well as minimizing the chances of injury to your shoulder area down the road.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.