The Light Weight Shoulder Workout
- Done with 5 lb DBs or less (really!) -
You will see this quick light weight circuit in most of my programs as I have been using this six exercise series for over 20 years now. Adding some dumbbell exercises can help you supplement a calisthenics only program creating more balance that some calisthenics cannot do alone efficiently.
The shoulder is our most versatile joint. There is no other joint that can lift up, down, forward, backward, rotate left and right, and throw. The only joint in our body built similarly is the hip. But with the shoulder's versatility becomes its weakness. It is commonly injured due to tendonitis, ligament pulls, bursitis, dislocations, separations, collisions with people or the ground, and rotator cuff injuries. If you have had any of these injuries in the past or you want to help rehab / rebuild and prevent shoulder injuries in the future, try the Light Weight Shoulder Workout below.
This workout is actually one used by many physical therapists and requires ONLY light weights or rubber bands if you prefer - in fact, no heavier than FIVE-pound dumbbells is recommended. Start by using no weights and only lifting "the air". You will find that the air gets heavy on these small muscles of the shoulder. But these are the muscles that no one specifically exercises often. By exercising all of the muscles in the shoulder with the Light Weight Shoulder Workout, you will build the balance needed in the shoulder to help prevent injuries and build nice, tone shoulders and arms. Try it below and see for yourself:
The Light Weight Shoulder Workout (with dumbbells)
Do the following sequence of exercises non-stop for ten reps each:
Lateral Raises - 10 (palms down)
Lateral Raises - 10 (thumbs up)
Lateral Raises - 10 (thumbs down)
Front Raises - 10 (thumbs up)
Cross overs - 10 (palms facing away from you)
Military press - 10 (see pics below)
LATERAL RAISE - A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 5 exercises without stopping.
THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
THUMBS DOWN - Continue with side lateral raises. As you lift your arms upward, keep your thumbs down. Repeat for 10 times with your thumbs facing downward. Slightly adjust your shoulder/arms forward as this is not a true lateral raise about 30-50% of a front raises - next exercise.
FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height, keeping your thumbs up.
CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.
MILITARY PRESS - Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).
Do this routine during any upper-body day workout. Each of the Stew Smith Fitness Books has this great workout explained and placed throughout the workouts on upper body days. Check out StewSmithFitness.com Articles section for more training information or email Stew@StewSmith.com if you have questions.
Other PT Test Related Programs:
But one of my latest creations is called the Calisthenics and Cardio - No Equipment Needed Guide For Body Weight Exercisers and maybe a good option for people of all fitness levels to stay home or get outside and train.
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long-term training system of the seasonal tactical fitness model as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
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