The Shoulder Protocol is a three-part exercise that targets the shoulder muscles from various angles, promoting strength, stability, and flexibility. This protocol involves seated external rotations, lateral raises with external rotation, and prone dumbbell lifts to engage different aspects of the shoulder muscles.
Muscles Targeted:
- Primary: Deltoids (Anterior, Lateral, Posterior), Rotator Cuff Muscles
- Secondary: Trapezius, Rhomboids
Equipment Needed:
Exercise Protocol:
1. Seated External Rotations:
- Sit on a bench with a dumbbell in each hand.
- Pinch your elbows to your sides, keeping them at a 90-degree angle.
- Rotate your shoulders externally, moving the dumbbells away from your body.
- Return to the starting position and repeat for the desired number of repetitions.
2. Lateral Raises with External Rotation:
- Still seated on the bench, hold a dumbbell in each hand at shoulder height.
- Keep your elbows level with your shoulders and rotate your shoulders to lift the dumbbells above your head.
- Lower the dumbbells back to shoulder height and repeat the movement.
3. Prone Dumbbell Lifts:
- Lie prone (face down) on a bench with a dumbbell in each hand, hanging down toward the floor.
- Lift both dumbbells straight above shoulder height, keeping your arms straight.
- Slowly lower the dumbbells back down, then pull them into your chest by bending your elbows.
- Repeat the lifting and lowering sequence.
Tips:
- Use light dumbbells to focus on control and proper form.
- Keep your core engaged to stabilize your spine during the exercises.
- Perform each movement with a smooth and controlled motion.
Benefits:
- Targets all aspects of the shoulder for comprehensive muscle engagement.
- Enhances shoulder mobility and stability.
- Strengthens the rotator cuff muscles, promoting joint health.
Incorporate the Shoulder Protocol into your shoulder workout routine to address different aspects of shoulder strength and function. Adjust the weight of the dumbbells based on your fitness level and focus on quality movements.
