Name: Playbook - Dr. Caleb Burgess - Strong Shoulders - Dumbbell
Uploaded: 2024-04-19T04:48:15.200Z
Duration: 20 min
Description: Strong Shoulders - Dumbbell

This workout is designed to help build stronger and more resilient shoulders.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the shoulders or if they get excessively sore.

The exercises can be progressed by adding weight, and if you don't have a dumbbell (although preferred), you can get creative with water bottles, cans, small bags with items inside, etc.

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout! And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Rest time is BETWEEN SIDES

Set up:
- Lay on your side, with a dumbbell in your top hand and a small rolled towel underneath your arm
- Use a pillow or support your head with your other hand/arm

Movement:
- Slowly rotate your hand up and then back down, making sure that your shoulder rotates on a perfect axis (your upper arm should not move forward or backward as your hand rotates up and down)

Sidelying Shoulder External Rotation at 0 Abduction - DB

*Hold 1 sec at the top of each rep
*Goal is 8-15 reps
*Add weight in your hands if 15 reps is too easy
*Rest time is BETWEEN SIDES

Set up:
- Lay face down on a bench as shown , holding a weight (If you don't have a bench, lay on the edge of the corner of your bed, or just lay on the floor with some pillows under your trunk placed vertically)

Movement:
- With arm straight, lift it straight up to the side of your body (using your middle back/lower shoulder blade muscles to do so - don't let your shoulder shrug up toward your ears)
- Hold for the prescribed time, then release and drop back down to the start position

Tips:
- If this bothers or pinches your shoulder, don't lift your hand/elbow as high
- If this bothers your lower back and you can't keep it from arching, place 1-3 pillows under your stomach to help flatten it out

Prone Shoulder Horizontal Abduction - T - 1 Arm - Weight

*Hold 1 sec at the top of each rep
*Goal is 8-15 reps
*Add weight in your hands if 15 reps is too easy
*Rest time is BETWEEN SIDES

Set up:
- Lay face down on a bench as shown , holding a weight (If you don't have a bench, lay on the edge of the corner of your bed, or just lay on the floor with some pillows under your trunk placed vertically)

Movement:
- Reach as far FORWARD with your hand/fingers as you can while raising it up toward the sky (try to think about keeping your arm as long as possible and don't let it bend as it comes upward)
- Hold for the prescribed time, then release and drop back down to the start position
- You should feel it mostly in your mid back by your shoulder blade (not in the upper shoulder/neck area)

Tips:
- If this bothers or pinches your shoulder, don't lift your hand/elbow as high
- If this bothers your lower back and you can't keep it from arching, place 1-3 pillows under your stomach to help flatten it out

Prone Shoulder Scaption - Y - 1 Arm - Weight

*Rest time is BETWEEN SIDES

Set up:
- Start holding 1 dumbbell at your side as shown
- Stand up tall and make sure you aren't slouching

Movement:
- With your pals down and your elbows straight, lift your hand out at about a 45 degree angle (if looking from the top, lift them up about half way between if you lifted the weights straight out to the side and straight out in front of you)
- Do not allow your shoulders to excessively shrug up toward your ears
- Slowly control the weights back down to the start position

Tips:
- If palm down is uncomfortable, try with your palm facing forward

Standing Shoulder Scaption - Dumbbell - Palm Down - 1 Arm

*Goal is 8-15 reps
*Add weight in your hands if 15 reps is too easy
*Rest time is BETWEEN SIDES

Set up:
- Sit with your elbow propped up on your knee, holding a weight/dumbbell

Movement:
- Slowly let your hand rotate down, so that your upper arm/shoulder rotates on a perfect axis, and then reverse the movement

Tips:
- Use your opposite side hand to help monitor that your working shoulder rotates on a perfect axis

Seated Shoulder External Rotation - Elbow Propped - Dumbbell

Strong Shoulders - Dumbbell

Felt good. Looking to get stronger and eradicate shoulder pain

Jasmine

Shoulder Stability

Really tough even without using any weights. This helped me see how underutilized my scaps were, especially when my shoulders would feel sticky and crack. After this workout my shoulders were gliding better

Strong Shoulders - Dumbbell

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