T Nation

Shoulder Corrective Exercises

Beginners
#1

Hey guys so my current program is very push heavy (rings planche and reverse muscle-up for those who know gymnastics terminology). I was looking for a good shoulder corrective exercise that’s bang for buck and works the external rotators, rear delts, scap retractors and upper back.

So far I came across the Powell Raise: https://www.youtube.com/watch?v=BxK60HYw760

Anyone here done this movement? General tips or exercises you think are better? I chose this one over movements like band pull-aparts or band face-pulls (don’t have access to a cable) which seem harder to progress compared to free weights.

#2

Band pull apart are easy to progress: when you first do them (with a mini) hold the band with the ends of the loop just 'peeping out of your hand (pinky side) gradually work your hands in, in by inch.

#3

Band pull aparts, shoulder dislocations, and 100 rep single arm battling ropes side or front raises

#4

I’ve done the Powell Raise as part of a different Diesel Crew shoulder warm-up routine. The way one hand supports while the other hand raises the dumbbell makes it a great move. But after awhile it get less cool, then I just rotate on to something else.

Band Pull Apart
Scarecrows
Cuban Presses
All kinds of inverted rows/facepulls holding onto gymnastic rings/TRX/blast straps
High Rep Low Weight Rear Delt Riases
Seated Upper Back GM’s with a Yoke/Cambered Bar
1 Arm Dumbbell Snatches
Push Up Plus/T-Spine Extensions

In my opinion these sorts of moves should always be in the routine, almost every workout. Pick a couple, and do a few high reps sets as part of warmups, before the big stuff. When they start to feel less effective move on to the next group and do those for 2-3 weeks, then try something else.

#5

pull ups…

dafuq do people make shit so complicated

#6

[quote]Jarvan wrote:
dafuq do people make shit so complicated[/quote]
This kid (who’s 16 or 17 tops) has a very long history of overcomplicating things and program-hopping in a constant quest for something better.

Pull-ups are the simplest answer, but really, “follow a well-designed plan for longer than four weeks at some point in the last three years” would’ve been the better route.

#7

[quote]Chris Colucci wrote:

[quote]Jarvan wrote:
dafuq do people make shit so complicated[/quote]
This kid (who’s 16 or 17 tops) has a very long history of overcomplicating things and program-hopping in a constant quest for something better.

Pull-ups are the simplest answer, but really, “follow a well-designed plan for longer than four weeks at some point in the last three years” would’ve been the better route.[/quote]

In a way I can understand that. I remember being intrigued by fancy exercises, templates, etc when I first started. Didn’t know OP was 16.

#8

Heavyish dumbell rear delts raises works well for me, 5x5