This routine from PT Tony Gentilcore uses mechanical drop sets, a method favoured by elite bodybuilders to hit every muscle in your arms from every angle
Do This Every Day! Shoulder expert Morey Kolber says this exercise is the best way to prevent and fix shoulder injuries. Since you perform it lying down, you can even do it as you lie on the floor and stream a movie. No excuses.
Side-Lying External Rotation – With a light dumbbell or weight (2½kg is ideal) in your left hand, lie on your right side with a rolled towel under your left elbow. Bend your right arm and rest your head on your right hand or a pad. Bend your left elbow 90-degrees and rest the weight in front of your stomach. Don’t bend your wrist. Keep your left upper arm at your side as you rotate your forearm to raise the weight until it’s above your body. Slowly return to the starting position. Do 3 sets of 10 reps.
Do These Before You Work Out! Performing these combinations before your training “wakes up” at-risk areas of your shoulders, preparing them for work so they’re strong and stable, says strength coach Dean Somerset. Before your workouts, do 3 to 5 sets of one of the combos. Alternate the pair you perform with each workout.
1 No Money – Stand with your back against a door frame or the corner of a squat rack. Pull your shoulder blades down and in, as if you’re squeezing the frame. Tuck your upper arms in to your sides, elbows 90-degrees, palms up. Rotate your arms to bring your hands closer together; then move them apart. That’s 1 rep. Do 15.
2 Batwing Row – Grab a pair of dumbbells and lie facedown on an incline bench elevated about 30-degrees. Lift your chest off the bench an inch or two. Pull the weights up to your sides, squeeze your shoulder blades together, and hold for 5 to 10 seconds. Lower the weights. That’s 1 rep. Do 5
3 Kettlebell Bottom-Up Screwdriver – Grab a kettlebell and lie on your back. Hold it by the handle in one hand and push the base toward the ceiling with your arm straight. Twist your hand and arm to the left and right and then back to the left as you balance the kettlebell. That’s 1 rep. Do 10.
4 Band Pull-Apart – Grab an elastic band using an overhand, shoulder-width grip. Stand holding it taut, straight out in front of your chest. Start the movement by pulling your shoulder blades together and stretching the band until it touches your chest. Return to the starting position. That’s 1 rep. Do 15.
