Best Exercises for Shoulders

Shoulders are complex joints that require targeted work to gain strength, stability, and aesthetics. This article presents 10 essential exercises to strengthen all heads of the deltoid and protect the rotator cuff. From the military press for power to face pulls for injury prevention, each exercise is explained in detail with execution tips and common mistakes to avoid. But a good workout doesn’t rely only on exercises: progression is key. Whether it’s by improving technique, gradually increasing the load, or adjusting rest times, everything depends on your goal. By applying these principles, you optimise your muscle development while protecting your shoulders.

---

THE SHOULDER JOINT: STRUCTURE AND FUNCTION

The shoulder joint is one of the most mobile in the human body, which allows for a large range of motion but also makes it vulnerable to injury. Its complex anatomy relies on several key structures: the glenohumeral joint, the rotator cuff, and the muscles that ensure its stability and strength.

1. Anatomy of the Shoulder Joint

The shoulder is a ball-and-socket joint, which means it allows movement in almost all directions. It is made up of three main joints:

The Glenohumeral Joint
Description: This is the main shoulder joint, where the head of the humerus (upper arm bone) articulates with the glenoid cavity of the scapula.
Specificity: It is very mobile but not very stable, because the glenoid cavity is quite shallow, which makes muscular and ligamentous reinforcement essential.

The Acromioclavicular Joint
Description: Connects the acromion (part of the scapula) to the clavicle.
Role: Allows movements of the scapula and stabilises the shoulder when lifting the arms.

The Sternoclavicular Joint
Description: Connects the clavicle to the sternum.
Role: Essential for elevation and rotation movements of the shoulder.

Interesting fact: Unlike other major joints such as the hip, the shoulder depends heavily on muscles for its stability.

2. Shoulder Muscles

The shoulder is surrounded by several muscle groups that ensure its movement and stability.

A. The Deltoid: The Main Muscle

Description: The deltoid is the large muscle that covers the shoulder joint. It is divided into three heads:

• Anterior head: Involved in flexion and internal rotation of the arm.

• Lateral (middle) head: Responsible for abduction (lifting the arm out to the side).

• Posterior head: Contributes to extension and external rotation of the arm.

B. The Rotator Cuff: Key Stabilizers

This group of four muscles ensures shoulder stability and proper function:

• Supraspinatus: Initiates arm abduction and keeps the humerus centred in the glenoid cavity.

• Infraspinatus: Allows external rotation of the shoulder.

• Teres minor: Works with the infraspinatus for external rotation.

• Subscapularis: Responsible for internal rotation of the shoulder.

Key point: These muscles are often undertrained, which can lead to imbalances and injuries.

C. Supporting Back Muscles

Even though we’re talking about the shoulder, certain back muscles play an important role in its movements:

• Trapezius: Involved in elevation and retraction of the shoulder blades.

• Latissimus dorsi: Participates in pulling movements and internal rotation of the arm.

• Rhomboids: Stabilise the scapula against the rib cage.

3. Biomechanical Specificities of the Shoulder

• Incredible mobility: It allows movement in all planes—flexion, extension, abduction, adduction, internal and external rotation.

• Dependence on muscles for stability: Unlike some joints, it is mainly the muscles that maintain the joint in place.

• Vulnerability to injury: Weakness or muscular imbalance can quickly lead to pain or conditions such as rotator cuff tendinitis or glenohumeral instability.

4. How to Strengthen and Protect Your Shoulders

• Include specific exercises: Such as external rotations for the rotator cuff and shrugs for the trapezius.

• Work on muscular balance: Don’t neglect the rear delts and back muscles.

• Improve mobility: With stretches and motor control drills to reduce tension and prevent injury.

The shoulder is a fascinating joint, combining strength and mobility, but it requires precise muscular work to avoid injury. By understanding its anatomy and strengthening the key muscles, you can improve your performance while protecting your shoulders’ health in the long term.

---

10 EFFECTIVE EXERCISES TO STRENGTHEN THE SHOULDERS

Shoulders are complex joints that play a key role in most upper body movements. Whether your goal is to improve sports performance, prevent injuries, or simply build a well-balanced physique, strengthening your shoulders is essential. Here are 10 effective exercises for stronger, better-shaped shoulders.

---

1. MILITARY PRESS (OVERHEAD PRESS)

The military press is one of the most effective exercises to build strength, power, and stability in the shoulders. It is a staple for bodybuilders, weightlifters, and even CrossFit athletes due to its many benefits for the upper body.

Muscles Worked

This exercise primarily targets:

• Anterior deltoid: Main driver of the movement, responsible for flexion and elevation of the arm.

• Middle head of the deltoid: Supports the movement and helps stabilise the shoulder.

• Triceps brachii: Plays a major role in elbow extension during the press.

• Trapezius (upper and middle fibres): Helps stabilise the shoulder girdle and control the movement of the bar or dumbbells.

• Core stabilisers: Such as the abdominals and lower back, which prevent excessive arching of the spine.

Why Include It?

The military press is a compound exercise that offers several advantages:

• Global shoulder development: Helps build muscle mass and definition.

• Increased functional strength: Mimics everyday movements and improves your ability to lift objects overhead.

• Improved scapular stability: Strengthens the rotator cuff and stabilising muscles, reducing the risk of injury.

• Core engagement: In the standing version, it requires good core bracing to maintain alignment and avoid lower back compensation.

Execution

1. Starting Position

• Hold a barbell or dumbbells at shoulder height, palms facing forward (pronated grip).

• Place your hands slightly wider than shoulder-width.

• Stand upright, feet about hip-width apart for balance.

• Brace your core to protect your lower back and avoid excessive arching.

2. Pressing Phase

• Inhale deeply, then press the weight vertically overhead, extending your arms fully.

• Keep a slight bend in the elbows at the top to avoid hyperextension.

• Avoid excessive arching of the lower back by keeping your abs tight.

3. Lowering Phase

• Slowly lower the weight back to clavicle level in a controlled manner.

• Exhale at the end of the movement.

• Repeat for the desired number of reps.

Variations

• Seated military press: More stable, reduces lower body involvement and lets you focus on the shoulders.

• Dumbbell press: Encourages greater stabiliser recruitment and a more natural range of motion.

• Behind-the-neck press: Targets the posterior deltoid more, but can be risky if you lack mobility.

• Push press: Uses leg drive to lift heavier loads.

Tips for Perfect Form

• Warm up properly with mobility drills and light sets.

• Don’t go too heavy at first—prioritise technique to avoid injuries.

• Keep your back straight and your gaze fixed ahead.

• Use smooth, controlled movements and avoid jerking or bouncing.

Common Mistakes

• Excessive back arching.

• Lowering the bar too far (below the clavicle).

• Flaring the elbows too much.

• Using too much leg drive or momentum (except in the push press).

The military press is a foundational exercise for shoulder strengthening. It helps improve power, stability, and aesthetics. Proper integration into your training routine with good posture will maximise your gains while limiting injury risk.

---

2. LATERAL RAISES

Lateral raises are one of the most effective exercises for sculpting wide, well-shaped shoulders. By emphasising the lateral head of the deltoid, they contribute to a broader look and improve upper body aesthetics.

Muscles Worked

This exercise primarily isolates the lateral head of the deltoid, responsible for arm abduction (lifting the arm out to the side).

• Lateral deltoid: Main target of the movement, gives the rounded, wide appearance to the shoulders.

• Anterior and posterior deltoids (secondary): Help stabilise the shoulder and assist slightly in the movement.

• Upper trapezius: Helps stabilise the scapula and supports arm elevation.

Unlike compound lifts like the military press, lateral raises are an isolation exercise that allows you to focus on a specific muscle head.

Why Include Them?

• Aesthetic development: Emphasises shoulder width and improves the shoulder-to-waist ratio for a V-taper.

• Targeted work: Isolates the lateral head, often under-stimulated in pressing exercises.

• Accessible exercise: Easy to perform, requires minimal equipment.

• Improved shoulder stability: Helps strengthen the shoulder joint and surrounding stabilisers.

Execution

1. Starting Position

• Hold a dumbbell in each hand, arms at your sides, neutral grip (palms facing your body).

• Stand with feet shoulder-width apart, knees slightly bent.

• Keep a slight bend in the elbows to protect the joints.

2. Lifting Phase

• Inhale and slowly raise your arms out to the sides until they reach shoulder height.

• Keep wrists aligned with forearms (don’t bend them).

• Tip: Imagine pouring water from a jug to slightly tilt the dumbbells forward.

3. Lowering Phase

• Lower the weights slowly in a controlled manner back to the starting position.

• Exhale at the bottom of the movement.

• Maintain constant tension—avoid fully relaxing at the bottom.

Variations

• Seated lateral raises: Limits leg momentum for better isolation.

• Alternating dumbbell raises: Allows better focus on one arm at a time.

• Band lateral raises: Adds progressive resistance for a smoother feel.

• Incline lateral raises: Puts more emphasis on the deltoid and less on the traps.

Tips for Perfect Form

• Choose an appropriate weight: Too heavy and you’ll compensate with traps and momentum.

• Keep a slight bend in the elbows.

• Raise arms only to shoulder height to limit upper trapezius takeover.

• Control the eccentric (lowering) phase.

• Keep your back straight and core tight to avoid cheating.

Common Mistakes

• • Cheating with your back: Swinging reduces the isolation of the deltoid and increases the risk of injury.
  • Using a weight that’s too heavy: The traps take over, which reduces the effectiveness of the exercise.
  • Raising your arms too high: Beyond a certain angle, the upper traps work more than the deltoid.
  • Locking your elbows: Can cause excessive stress on the joints.

Lateral raises are a must-have exercise for wide, aesthetic shoulders. With clean execution and by avoiding common mistakes, you’ll maximise lateral deltoid recruitment and shoulder stability.

---

3. DUMBBELL REVERSE FLY (REAR DELT FLY)

The dumbbell reverse fly is an essential exercise to strengthen the rear delts and improve posture. It primarily targets the posterior deltoid, a muscle often neglected, as well as the trapezius and other upper back stabilisers. It is particularly helpful for balancing shoulder development and preventing injuries.

Muscles Worked

The reverse fly targets several key upper body muscles:

• Posterior deltoid: Main muscle of the movement, crucial for posture and shoulder balance.

• Middle and lower trapezius: Help stabilise and move the shoulder blades.

• Rhomboids: Assist in pulling the shoulder blades together and strengthening the upper back.

• Rotator cuff: Plays an essential stabilising role to prevent shoulder injuries.

Why This Exercise Matters

Unlike pressing movements that mostly work the front of the shoulders (military press, front raises), the reverse fly helps create balanced development and prevents muscular imbalances.

Why Include It?

• Improved posture: Helps correct rounded shoulders from overly dominant front muscles.

• Injury prevention: Strengthens the rotator cuff and reduces shoulder pain.

• Rear delt development: Ensures better muscular balance and upper-body aesthetics.

• Complements pressing work: Ideal to balance pressing exercises and avoid strength imbalances.

Execution

1. Starting Position

• Hold a dumbbell in each hand with a neutral grip (palms facing each other).

• Slightly bend your knees and hinge your torso forward to about 45°, keeping your back straight.

• Keep your arms slightly bent to reduce stress on the elbows.

2. Lifting Phase

• Inhale and raise your arms out to the sides in a controlled path.

• Lift until your arms are in line with your torso, without going higher.

• Focus on contracting the rear delts rather than shrugging with the traps.

3. Lowering Phase

• Slowly lower the dumbbells, maintaining control.

• Keep some tension at the bottom—don’t fully relax.

• Repeat while maintaining good posture.

Variations

• Seated reverse fly on an incline bench: Reduces leg involvement and improves isolation.

• Cable reverse fly: Provides constant tension and great muscle activation.

• Band reverse fly: Good for joint-friendly, progressive resistance.

• Unilateral reverse fly with support: Helps correct side-to-side imbalances.

Tips for Perfect Form

• Use a moderate weight: heavy loads encourage cheating with the lower back and traps.

• Avoid over-activating the upper traps—think “open the chest, drive the elbows out.”

• Keep the back flat, not rounded.

• Use a slow, controlled tempo for maximum effectiveness.

Common Mistakes

• Using too much weight.

• Not leaning forward enough.

• Lifting the dumbbells too high, letting traps take over.

• Bending the elbows too much and turning it into a row.

The dumbbell reverse fly is a key exercise to strengthen the rear delts, correct posture, and avoid muscular imbalances. Mastering the technique will optimise rear delt development and shoulder stability.

---

4. ARNOLD PRESS

The Arnold press, popularised by Arnold Schwarzenegger, is a variation of the shoulder press that targets all heads of the deltoid by adding a wrist rotation. This rotation allows more complete muscle recruitment, making it one of the most effective exercises for powerful, well-shaped shoulders.

Muscles Worked

Unlike the classic military press, the Arnold press targets all heads of the deltoid, along with several stabilisers:

• Anterior deltoid: Strongly involved during the pressing phase.

• Lateral deltoid: Helps raise the arm and adds width.

• Posterior deltoid: Engaged during the rotation and control of the movement.

• Upper trapezius: Stabilises the scapula during the lift.

• Triceps: Involved in extension of the arms overhead.

Why Is It So Effective?

The added rotation increases the movement’s range and recruits muscles that aren’t as stimulated in the classic press, especially the posterior deltoid and shoulder stabilisers.

Why Include It?

• Complete shoulder work: Targets all deltoid heads for balanced development.

• Improves mobility and stability: The rotation engages the rotator cuff.

• Increases muscle mass: Great for those seeking round, full shoulders.

• Reduces imbalance risk: The rotation phase engages often neglected posterior muscles.

Execution

1. Starting Position

• Hold a dumbbell in each hand, palms facing you, with the weights in front of your face at shoulder height.

• Keep elbows bent and close to the body.

• Place your feet hip-width apart for stability.

2. Pressing + Rotation Phase

• Inhale and start pressing the dumbbells overhead while rotating your wrists outward.

• At the top, your palms should face forward, arms extended above your head.

• Keep a slight bend in the elbows.

3. Lowering Phase

• Slowly lower the weights by reversing the rotation to return to the starting position.

• Exhale at the end of the movement.

• Maintain control throughout.

Variations

• Seated Arnold press: Reduces leg involvement and improves control.

• Alternating Arnold press: Focus on one arm at a time.

• Band Arnold press: Adds progressive resistance and is gentle on the joints.

Tips for Perfect Form

• Use a moderate weight—this exercise requires control and coordination.

• Keep your back straight and your core braced.

• Move in a controlled manner, no jerky or rushed reps.

• Don’t fully lock out the elbows at the top.

• Keep the elbows in front of you at the start for better anterior and posterior deltoid activation.

Common Mistakes

• Going too heavy and losing control.

• Excessive arching of the lower back.

• Moving too fast.

• Skipping the wrist rotation.

The Arnold press is a versatile exercise that strengthens all heads of the deltoid and improves shoulder stability. Thanks to its unique rotation, it offers optimal muscle development while helping reduce injury risk.

---

5. FACE PULLS (ROPE FACE PULL)

The face pull is a key exercise to strengthen the rear delts, improve posture, and prevent injuries. It mainly targets the posterior deltoids and trapezius, while also engaging the rotator cuff—perfect for balancing shoulders that are often overworked by pushing movements (bench press, military press).

Muscles Worked

Face pulls engage several important muscle groups:

• Posterior deltoid: Main muscle of the movement, opens the shoulders and corrects postural imbalances.

• Middle and lower trapezius: Stabilise the scapulae and support good posture.

• Rhomboids: Help bring the shoulder blades together and strengthen the upper back.

• Rotator cuff: Crucial for shoulder stability, strengthened by the external rotation during the pull.

Why Is It So Effective?

Unlike pressing movements, which mostly target the front of the shoulders, face pulls strengthen the back of the body and re-balance posture.

Why Include It?

• Strengthens rear shoulders and helps avoid muscular imbalances.

• Improves posture, fighting rounded shoulders from too much pressing or poor daily ergonomics.

• Reduces injury risk by strengthening the rotator cuff and scapular stabilisers.

• Great for all levels, easy to learn and adjust.

Execution

1. Starting Position

• Set the cable at upper-chest or face height and attach a rope.

• Grab the rope with a neutral grip (palms facing each other) and step back to create tension.

• Slightly bend your knees and keep your back straight.

2. Pulling Phase

• Inhale and pull the rope towards your face, flaring your elbows out.

• At the end of the movement, your hands should be on either side of your head, elbows at shoulder height.

• Hold the contraction for about one second.

3. Return Phase

• Exhale and slowly let the rope return to the starting position, maintaining control.

• Keep constant tension throughout.

Variations

• Band face pulls: Gentler on the joints with progressive resistance.

• Unilateral face pulls: Helps fix side-to-side imbalances.

• Seated face pulls: Reduces lower body involvement and improves isolation.

• Face pulls with extra external rotation: Adds a final wrist rotation backward to emphasise the rotator cuff.

Tips for Perfect Form

• Keep your back straight and core braced.

• Pull with elbows wide so your arms form a “W” shape at the end, not a narrow “V”.

• Use a moderate weight to keep tension on the right muscles.

• Maintain a natural elbow bend.

Common Mistakes

• Pulling too low or too high (rope should come to face level).

• Using momentum or leaning back too much.

• Overusing the upper traps instead of rear delts.

• Skipping the pause at the end of the movement.

Face pulls are a key exercise to strengthen the back of the shoulders, improve posture, and prevent injuries. They’re especially recommended to balance pressing work and support healthy shoulder mechanics.

---

6. DUMBBELL SHRUGS

Dumbbell shrugs are one of the best exercises for building the trapezius muscles and improving shoulder stability. They are simple to perform but very effective for strengthening the upper back and improving posture.

Muscles Worked

This exercise mainly targets:

• Upper trapezius: Main muscle responsible for elevating the shoulders.

• Middle trapezius: Helps stabilise the scapulae and keep the back straight.

• Deltoids: Especially the posterior head, which helps stabilise the shoulder.

• Core stabilisers: Required to maintain posture.

Why Are They Important?

Shrugs strengthen the muscles supporting the neck and shoulders, helping reduce tension and injury risk, especially in people with rounded shoulders.

Why Include Them?

• Massive trapezius development: Great for building size and strength in the upper back.

• Better posture: Strengthens postural muscles to avoid slumping.

• Shoulder stabilisation: Protects against injuries by strengthening the upper back.

• Easy to perform, suitable for all levels.

Execution

1. Starting Position

• Hold a dumbbell in each hand, arms straight at your sides, neutral grip (palms facing your thighs).

• Stand with feet hip-width apart.

• Keep your back straight and brace your abs.

Note: The shoulder is a fascinating joint that combines strength and mobility but requires precise muscle work to avoid injury. By understanding its anatomy and strengthening key muscles, you can improve performance while preserving shoulder health in the long term.

2. Lifting Phase

• Inhale and shrug your shoulders as high as possible, as if trying to touch your ears.

• Hold the contraction for one second with arms straight.

Same reminder: focus on form and controlled movement to protect your shoulders.

3. Lowering Phase

• Exhale and slowly lower your shoulders, controlling the descent.

• Keep some tension at the bottom.

• Repeat for the desired reps.

Variations

• Barbell shrugs: Allows heavier loads.

• Alternating dumbbell shrugs: One side at a time for better focus.

• Band shrugs: Progressive resistance.

• Smith machine shrugs: Extra stability for heavy loads.

Tips for Perfect Form

• Use an appropriate load: not too light, not excessively heavy.

• Avoid swinging or bending the elbows.

• Keep your body aligned—don’t push your head forward.

• Focus on squeezing the traps.

Common Mistakes

• Making circles with the shoulders.

• Bending the elbows too much.

• Using momentum instead of controlled movement.

• Dropping the weights too quickly on the way down.

Dumbbell shrugs are a simple but powerful exercise for building the traps, stabilising the shoulders, and improving posture.

---

7. FRONT RAISES

Front raises are an excellent exercise to strengthen and develop the anterior deltoid, the front part of the shoulder. This isolation movement is particularly effective for enhancing muscle definition, improving strength, and complementing pressing exercises like the military or bench press.

Muscles Worked

Front raises mainly target:

• Anterior deltoid: Primary mover, responsible for shoulder flexion.

• Upper chest (clavicular head): Secondarily involved.

• Upper trapezius: Helps stabilise the scapula.

• Core stabilisers: Maintain posture and control.

Why Are They Important?

The anterior deltoid is heavily involved in pressing movements, but front raises allow it to be worked in isolation, maximising development and definition.

Why Include Them?

• Targeted anterior deltoid development.

• Improves pressing strength on military and bench press.

• Enhances symmetry and balance between deltoid heads.

• Accessible with dumbbells, barbell, plates, or bands.

Execution

1. Starting Position

• Hold a dumbbell in each hand with a neutral grip (palms facing thighs).

• Stand with feet shoulder-width apart.

• Keep arms straight but slightly bent at the elbows.

2. Lifting Phase

• Inhale and raise one arm at a time (or both) to shoulder height.

• Do not lift above shoulder level.

• Slightly tilt the dumbbells as if pouring water from a glass.

3. Lowering Phase

• Exhale and slowly lower the dumbbells with control.

• Maintain constant tension on the muscles.

Variations

• Alternating front raises.

• Plate front raises (holding a weight plate).

• Barbell front raises for heavier loads.

• Band front raises for joint-friendly progressive resistance.

Tips for Perfect Form

• Don’t go too heavy—otherwise traps and lower back will compensate.

• Keep your torso upright and abs tight.

• Don’t lift higher than shoulder level.

• Avoid swinging the weights.

Common Mistakes

• Using momentum.

• Overextending range of motion.

• Overarching the lower back.

• Dropping too fast on the way down.

Front raises are key for developing the front of the shoulders and boosting pressing strength.

---

8. CUBAN PRESS

The Cuban press is a very effective exercise for strengthening both the deltoids and the rotator cuff, playing a key role in injury prevention and improved shoulder stability. It combines external rotation with a press, making it a complete movement—ideal for athletes and lifters seeking strong, healthy shoulders.

Muscles Worked

The Cuban press targets several essential muscle groups:

• Deltoids (all heads), particularly anterior and lateral.

• Rotator cuff: Supraspinatus, infraspinatus, teres minor, subscapularis.

• Middle and lower trapezius: Stabilise the scapulae.

• Triceps: Involved in the final pressing phase.

Why Is It So Effective?

Unlike classic presses, the Cuban press includes external rotation, strengthening the rotator cuff and helping prevent common shoulder injuries.

Why Include It?

• Improves shoulder stability.

• Builds balanced shoulders in strength and mobility.

• Corrects imbalances in external rotation strength.

• Supports better posture by reinforcing postural muscles.

Execution

1. Starting Position

• Hold a dumbbell in each hand with a wide grip, palms facing forward.

• Bend elbows to 90°, so dumbbells are in line with your shoulders and forearms are vertical.

• Keep your back straight and core tight.

2. External Rotation Phase

• Inhale and rotate your arms externally so the dumbbells move upward until the forearms are roughly parallel to the floor.

• Hold briefly to engage the rotator cuff.

3. Pressing Phase

• From that position, press the dumbbells overhead in a strict manner.

• Avoid arching your lower back.

4. Lowering Phase

• Slowly reverse the movement:

  • Lower the dumbbells back to the external rotation position.

  • Return to the initial 90° elbow-bent position.

• Exhale and repeat.

Variations

• Light dumbbell Cuban press.

• Barbell Cuban press for more stability.

• Band Cuban press for progressive resistance.

• Unilateral Cuban press to correct asymmetries.

Tips for Perfect Form

• Start with a light weight.

• Control every phase—no jerking.

• Keep your back neutral and abs engaged.

• Work through full, comfortable range of motion.

Common Mistakes

• Using too much weight.

• Skipping or rushing the external rotation.

• Arching the back during the press.

• Dropping too fast on the way down.

The Cuban press is a must for shoulder stability, strong delts, and a healthy rotator cuff.

---

9. PIKE PUSH-UPS

Pike push-ups are a variation of classic push-ups that target the shoulders more than the chest. This bodyweight exercise is ideal for strengthening the anterior deltoids, improving shoulder strength, and preparing for advanced movements like handstand push-ups. It’s especially useful for home training or for those who want to get stronger without equipment.

Muscles Worked

Pike push-ups work several upper-body muscles:

• Anterior deltoid: Primary mover.

• Triceps brachii: Involved in elbow extension.

• Upper trapezius: Stabilises the shoulder girdle.

• Upper chest: Secondarily involved.

• Core muscles: Maintain posture and prevent the back from collapsing.

Why Are They Effective?

Compared to regular push-ups, pike push-ups shift more weight onto the shoulders, mimicking the mechanics of vertical pressing like the overhead press.

Why Include Them?

• No equipment needed.

• Strengthens shoulders and triceps.

• Great progression towards handstand push-ups.

• Improves scapular stability.

Execution

1. Starting Position

• Begin in a regular push-up position, then walk your feet towards your hands and lift your hips to form an inverted V.

• Hands slightly wider than shoulder-width.

• Legs straight or slightly bent depending on mobility.

2. Lowering Phase

• Inhale and bend your elbows to bring your head towards the floor.

• Aim for a vertical path, as if performing an upside-down shoulder press.

3. Pressing Phase

• Push strongly through your hands to return to the starting position.

• Exhale at the top and contract your shoulders.

Variations

• Feet-elevated pike push-ups for more difficulty.

• Wall-assisted pike push-ups as a step towards handstand push-ups.

• Unilateral variations for advanced athletes.

• Band-resisted pike push-ups.

Tips for Perfect Form

• Keep your back straight and abs engaged.

• Direct elbows slightly outward, not flared excessively.

• Control the descent.

• Adjust the hip height to target the shoulders more.

Common Mistakes

• Excessive lower-back arching.

• Dropping too fast.

• Keeping elbows too close to the body.

• Not going low enough.

Pike push-ups are an excellent alternative to overhead presses and a great step towards more advanced bodyweight movements.

---

10. EXTERNAL ROTATION WITH BAND

External rotation with a band is a fundamental exercise to strengthen the rotator cuff, improve shoulder stability, and prevent injuries. It’s especially recommended for lifters and athletes in shoulder-intensive sports like swimming, tennis, or CrossFit.

Muscles Worked

This exercise primarily targets:

• Infraspinatus and teres minor: Two rotator cuff muscles responsible for external rotation of the shoulder.

• Posterior deltoid: Acts as a stabiliser.

• Lower trapezius and rhomboids: Help maintain good posture.

• Scapular stabilisers: Ensure proper alignment.

Why Is It So Important?

Muscle imbalances between internal rotators (often overworked) and external rotators can lead to pain and injury. This exercise restores balance and makes the shoulder more resilient.

Why Include It?

• Injury prevention: Reduces tendinitis and instability risk.

• Improved stability and posture.

• Essential for athletes who throw, hit, or press overhead.

• Simple and effective, requiring only a band.

Execution

1. Starting Position

• Attach a band at waist height to a stable anchor.

• Hold the band with a neutral grip (palm facing inward).

• Keep your elbow tight to your side, bent at 90°.

2. External Rotation Phase

• Inhale and rotate your forearm outward, away from your body.

• Keep your elbow glued to your side and your shoulder blade stable.

• Move through your full pain-free range of motion.

3. Return Phase

• Exhale and slowly return to the starting position, controlling the band.

• Keep constant tension throughout the set.

Variations

• Standing external rotation with band (classic).

• Side-lying external rotation with dumbbell.

• External rotation with arm slightly elevated (scapular plane).

• On a Swiss ball to add core stabilisation.

Tips for Perfect Form

• Keep your elbow tight against your body.

• Use a moderate-resistance band.

• Maintain an upright posture, chest open, shoulders down and back.

• Control both the outward and return phases.

Common Mistakes

• Letting the elbow drift away from the body.

• Using a band that is too strong.

• Not using full available range of motion.