Overhead Shoudler Rotators

This rotator cuff exercise is probably one of the most common in all my routines. They make a great upper body warm-up as well as being very good for posture and injury prevention. The infraspinatus and teres minor make upper the external rotators in the rotator cuff and are extremely prone to injury especially in throwing sports. Keep weights light ( <20 lbs ) and reps between 10 and 20 each set. read more...

Standing Plate Raise

This neutral grip front raise will work the shoulders, biceps and upper back. Start with arms straight and weight in front of thighs. Next, pull weight to just above eye level with a slight bend in the elbows. read more...

Military Press

The seated barbell press is one of the most effective exercises for increasing size and strength in the shoulders. Start exercise seated in an upright posture with bar in front of chin and grip sightly wider than shoulder width. Press to a full extension of elbows (pausing motion at top), then lower slowly. read more...

D.B. Upright Row

The d.b. upright row exercise uses primarily uses the deltoid and trapezius muscles. The motion starts with palms facing the front of your thighs. At the beginning of the motion I instruct my clients pull the d.b.'s away from thighs first (approximately 3-6"), then up, finishing the motion with the d.b.'s under the chin and elbows higher than the wrist. By pulling the d.b.'s out first, then up and back in again you create a slight arc shaped motion which is easier on the shoulder joint and make the motion more likely to use the upper back muscles and less likely to strain the rotator cuff. read more...

Cable Shrug

This variation of the d.b. shrug is for the trapezius muscle which are primarily responsible for shoulder elevation. By using handles at the cable crossover, the weight pulls out on the arms and subsequently provides an excellent stretch in the lowering phase of the lift. read more...

Barbell Push Press

The push press begins in deadlift position with feet approximately hip width and hands slightly wider than the width of your shoulders. Using a power clean method, bring bar up and pause on your collarbone. read more...

Weighted Punches

Punching exercises are excellent for developing all three deltoid heads in the shoulder. Weighted versions of this exercise require (and build) more strength. Keep in mind that the rotator cuff muscles may need time to develop initially and I recommend starting with very light read more...