Our shoulders are responsible for many essential movements, like opening doors, picking things up off the floor and reaching for items on high shelves. As a ball-and-socket joint with a relatively wide range of motion, the shoulder can be susceptible to instability. That’s why it’s crucial to strengthen the muscles supporting the joint to keep your shoulders healthy and injury-free.
As a personal trainer with over ten years of experience, I’ve worked with a lot of clients who’ve struggled with shoulder issues. Incorporating the following exercises in your upper-body regime will work the trapezius, deltoids and rotator cuff muscles effectively and efficiently.
For this routine, you’ll need a long resistance band and a pair of light or moderately heavy dumbbells.
Banded external shoulder rotation
Sets: 3 Reps: 12-15 each side
- Attach the resistance band to a secure anchor point.
- Stand side-on to the anchor point so your left side is closest to the anchor.
- Hold the band in your right hand and pin your right elbow to your torso.
- Step away from the anchor point until the band is taut.
- Keeping your elbow pinned to your torso, pull the band away from the anchor point until your knuckles face behind you.
- Return to the start with control and repeat for the remaining reps. Then switch arms and move so the anchor point is on the other side of your body and repeat.
Banded internal shoulder rotation
Sets: 3 Reps: 12-15 each side
- Attach the resistance band to a secure anchor point.
- Standing side-on to the anchor point so it's still on your right side, take hold of the band in your left hand and pin your left elbow to your torso.
- Step away from the anchor point until the band is taut.
- Keeping your elbow pinned to your torso, pull the band away from the anchor point until your palm faces you.
- Return to the start with control and repeat for the remaining reps.
- Switch arms and move so the anchor point is on the other side of your body, then repeat.
Trainer tips
Engage your core and maintain a neutral spine throughout both of the above exercises.
Dumbbell lateral raise
Sets: 3 Reps: 10-12
- Hold a light or moderately-heavy dumbbell in each hand with your arms relaxed by your sides.
- Stand with your feet hip-width apart and engage your core.
- Slowly lift both dumbbells away from your body, keeping your arms straight.
- When your arms are in a T position with your shoulders, elbows and wrists aligned, pause for a moment.
- Slowly lower the dumbbells to the starting position and repeat.
Trainer tips
If your lower-back arches, choose a lighter dumbbell or perform the exercise seated.
If you notice any pain or discomfort in the shoulder joint, choose a lighter dumbbell or perform the exercise with your arms in a 90° angle.
Dumbbell overhead press
Sets: 3 Reps: 10-12
- Hold a light or moderately-heavy dumbbell in each hand with elbows bent and weights at your shoulders, knuckles pointing back.
- Stand with your feet hip width apart and keep your core engaged.
- Slowly press both dumbbells overhead.
- Pause for a moment at the top.
- Slowly lower the dumbbells back to the starting position and repeat.
Trainer tips
Ensure the dumbbells are aligned directly over the shoulders—don’t let them drift forward or backward during the press.
If your lower back arches, use a lighter weight or perform the exercise seated.
Shop home gym equipment
Need access to different weights but don't have room for several sets of dumbbells in your house? This cheap, space-saving adjustable model from Amazon could be the solution.
These open-ended bands can be tied around anchor points and used to perform moves like the banded rotation above.
Not every move requires super heavy weights, especially if you're a beginner. These light 3lb dumbbells are ideal for moves like the lateral raise and they cost less than $10.
