Brandon Scott

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 & 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 & 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 & 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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