10 Tricks for Bigger, Healthier Shoulders
Complete your physique with a mighty pair of cannonball delts.
4 of 11 Train the cuff
The rotator cuffs deserve extra attention. Most people only realize they exist after they injure them. A good way to measure the strength of your cuff is to lay sideways on a bench or the floor and rotate a dumbbell upward against your hip. You should be able to move about 8% of your incline bench weight, so if you bench 200 lbs., 16-20 lbs. should be your range of strength.
If you are significantly weaker, you are on the fast track for an injury. The rotator cuff should be trained once a week with inwards and outwards rotations. It takes 5 minutes, and will save you a lot of grievances down the road.
If you are significantly weaker, you are on the fast track for an injury. The rotator cuff should be trained once a week with inwards and outwards rotations. It takes 5 minutes, and will save you a lot of grievances down the road.
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