Brandon Scott

8 movements I use to keep my shoulders strong, healthy, &amp; resilient...
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Yours shoulders need to be trained from many angles and ranges. 

These 8 movements are all staples in my routine.

1) Cuban Rotation Face Pulls

Cuban rotations combined with face pulls have been a great addition to my shoulder/upper back routine.

Can load these a bit heavier and fight the eccentric. 

2a) External Rotations

You need a strong rotator cuff in order for your shoulder joint to perform optimally.

Reverse all the time spent internally rotated by strengthening your ability for external rotation. 

Also improves stability of your shoulder which = stronger pressing. 

2b) External Rotations cont. 

Work toward 10 reps with 10% of your bodyweight. 

If you're an athlete the higher you can get that % the better. 

When I hit a plateau on the knee variation I'll do this bench variation that allows me to go slightly heavier. 

Rotate both. 

3a) Trap-3 Raise

Improves scapular stability when your arms are overhead as well as your posture.

Work toward 8 reps with 10% of your bodyweight. 

- Arms extended 45 degrees from your head (forming a Y shape) 

- Pause at the top for 1-2 sec &amp; SLOWLY lower. 

3b) Trap-3 Raise cont. 

If you find the full movement difficult try these two variations:

- Row the weight up to your shoulders &amp; then shoot your arms out, pausing slightly before you lower. 

- Against an incline bench 1 arm at a time 

4) Powell Raise

Further strengthens your rotator cuff and muscles in the upper back for more stability. 

Work toward 10 reps with 10% of your bodyweight. 

5) Dumbbell Pullover

Opens up your thoracic spine and can improve overhead mobility. 

6) Full Range Dips

Along with building stronger triceps, dips also improve shoulder mobility &amp; stability.

Healthy shoulders should have the ability to get into deep extension. 

7) Full Range Incline DB Bench Press 

Similar to dips but at a different angle. 

Deficit push ups are also a great movement in this category. 

8) Dead hangs

Open up space in the shoulder joint. 

Decompresses the spine. 

Builds a strong grip. 

To recap: 

Getting stronger in these 6 movements can significantly improve the health & resilience of your shoulders, chest, and upper back. 

1) Cuban Rotation Face Pulls
2) External Rotations
3) Trap-3 Raises
4) Powell Raises
5) DB Pullover
6) Full range dips
7) Full range incline db bench press
8) Dead hangs

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Sit at a computer all day? 

Bookmark this end of day mobility routine...
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1) Dumbbell/Wall Pullover

Great for opening up your thoracic spine after spending all day hunched over. 

- Can do across a bench or in line with the bench if needed to prevent neck strain

- The wall pullover is a great alternative without equipment

2 x 12 

2) Face Pulls

Opens your posture back up by externally rotating your shoulders and working the muscles in your upper back. 

Squeeze each rep for 1-2 seconds. 

2 x 12-15 

3a) Couch Stretch 

Opens your quads &amp; hip flexors

- Push your foot against the wall to flex your quad

- Squeeze your glute

- Can do against a couch (hence the name) with a pillow under your knee

- Goal is shoulders to wall

2 x 45-60 sec per side 

3b) Couch Stretch cont.

If shoulders to wall is difficult for you start with a regressed version.

- Leaning forward reduces the intensity of the stretch. 

- Start here &amp; work your way toward the wall over time. 

To recap: 

Reverse long days of sitting with this quick routine: 

1) DB/Wall Pullover 2 x 12
2) Face Pulls 2 x 12-15
3) Couch Stretch 2 x 45-60 sec per side

If you have some extra time throw in another set of each.

Thanks for reading!

If you found this information helpful: 

- Follow @NaturalMVMT for more tips

- Share this thread to help someone else😊
https://x.com/NaturalMVMT/status/1839666373359743057