BLOG: Key exercises to proper shoulder strength

Shoulders need to be strong, they are a much looser and open joint than most other ball and socket joints. So making sure you are building strength correctly is key.

The key muscles providing stability to the shoulder are the pectorals, the deltoids, the rotator cuff and the rhomboids to name just a few. It’s important these muscles work together to stabilise the shallow ball and socket joint. 

The red coloured area on a skeleton shows the pectoral muscles

The pectoral muscles

Having worked with rugby union and league players, cricketers and motor bike riders, I have experience of rehabilitating shoulders from early days post surgery all the way through to sport and know how important exercise selection is to maximise recovery time.

The rotator cuff are often considered to be weak and at fault for a lot of shoulder complaints, they provide internal and external rotation of the shoulder and lots of stability through range.

Shoulders

The most challenging position for the shoulders is wide and high similar to 10 and 2 o'clock on a watch, with the least challenging position to be elbows in at side. Because of this shoulder rehab often starts with elbows at your side rotation work. This leads on to my least favourite drill ... 

 The dumbbell external rotation in standing with elbow at your side. Why? Working like this only challenges your biceps isometrically through external and internal rotation of the shoulder, with gravity acting downwards on the elbow there is little to no challenge on the rotator cuff at all. 

Instead, try these videos to challenge the shoulder and rotator cuff in neutral. Good luck and let me know how you get on.

Martin Crowson