![]() ![]() Even during this workout, when you press, you’ll want to think about turning your palms towards neutral as you extend your arms overhead, preserving external rotation. That’s easier to manage with dumbbells than with barbells. On every single shoulder movement, you want to aim to keep your shoulders in slight external rotation. If it decreases too much during that moment, rotator cuff tendons and ligaments can get pinched, causing pain, and, over time, damaging those tendons. When your shoulders slip into internal rotation (essentially, when the left shoulder joint rotates clockwise) with weight, the joint space between humerus (upper arm bone) and clavicle (collarbone) decreases. When in the gym, it’s also key to not let your shoulders slip into internal rotation while handling load. That’s external rotation, and maintaining it is key for long-term shoulder health. See how your shoulder turns counterclockwise as you do this? What’s external rotation? Stand with your arms at your sides, then bend your left forearm so it’s parallel to the ground. ![]() The beauty of training shoulders with dumbbells is this: It’s easy to keep your shoulders in external rotation one very movement. Your shoulders also act as key stabilizers during heavy leg movements like front squats and goblet squats, and shoulder positioning is key on such moves as farmer’s carries and overhead carries. Every time you breach press, you give your front delts some attention, and your rear delts are called into action for most of your back movements. But they’re also a small muscle group, and they get plenty of work even on days you’re not training them. Here’s the thing about your shoulders: Your deltoids are a strong muscle group. Doing a dumbbell shoulder workout has another advantage too: It means you’ll avoid using massive weights and spare your shoulders some seriously unneeded wear and tear. Why? Because a simple pair of dumbbells is all you need to hit your shoulders from all directions, and attack all the key functions of your shoulders. But in many ways, you’re better off doing a dumbbell shoulder workout instead. Sure, plenty of guys aim to overhead press barbells overloaded with weight. You can get a vicious shoulder workout from a simple pair of dumbbells. If you’re looking to pack muscle and strength onto your shoulders, you don’t need a ton of equipment. ![]()
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