The Best Strengthening Shoulder Exercises
September 1, 2020
We love scientific evidence to guide what we do. This great study reviewed the best shoulder exercises for deltoid and rotator cuff activation. The researchers ranked these exercises based on EMG studies. EMG is a technique that measures how much electrical stimulation travels to a muscle from the nerves. So if more electrical stimulation travels to the muscles, this muscle is working harder. What do you think they found?
The deltoid and rotator cuff work together to elevate the arm and perform other basic movements such as rotation, throwing, or supporting our bodies with our arms.
We have grouped similar shoulder exercises based on which muscles they use best! Are you in pain and wondering which exercises are best for you, schedule a free discovery phone call!
Prone: T's Thumb Up, T's Thumb Down, and Rows
Prone shoulder exercises are known for being great for building our upper backs and posterior shoulders. And the research supports this too! Our selected research study found these 3 exercises to be the best for recruiting the posterior deltoid, infraspinatus, and teres minor. These 3 muscles make up the back parts of our shoulders and should not be neglected in rehab or strength training.
Overhead Reach: Scaption, Abduction, Flexion
Raising the arms overhead with a straight elbow is a very effective deltoid and rotator cuff strengthening exercise. Certain planes of movement and the position of the thumb are said to make certain muscles work harder than others. But what does the research say?
This group of shoulder exercises is best at recruiting the anterior and middle deltoid, but not great at recruiting the posterior deltoid.
Also, the ‘thumb up’ and ‘thumb down’ position does not make a huge difference in rotator cuff recruitment, but the ‘thumb up’ position tends to be tolerate better, especially in an individual recovering from pain.
Sitting and Sidelying Shoulder Exercises
It is impossible to separate your rotator cuff and your deltoid. This is because they both act to move and stabilize the shoulder joint. But certain exercises rely on certain parts of rotator cuff and deltoid more than others.
Look at this example of the sidelying exercises versus the seated military press. In sidelying, both exercises recruit the posterior deltoid and posterior rotator cuff far greater than the front muscles. The military press is the exact opposite. It recruits the anterior deltoid and anterior rotator cuff far greater than the back muscles.
Your pain or injury will dictate which exercises are best for you.
D2 Diagonals: Throwing Acceleration and Deceleration
Although weights are the preferred method of resistance, sometimes they are not accessible or convenient. Elastic bands can be a nice alternative in that time. These exercises are great strengthening exercises for the scapular muscles, especially the lower trapezius, rhomboids, and serratus anterior. Give them a try to add some great scapular stability to your arm movements.
Shoulder Rotation: 90/90 and Elbow at Side
These exercises are typically thought of as the ‘go-tos’ when strengthening the rotator cuff. That is because the external rotation exercises are said to work the external rotators: the infraspinatus and teres minor. And the internal rotation exercises are said to work the internal rotators: the subscapularis. However, the difference is not as big as you might think. Even when moving in one direction, the opposite muscles are quite active. This speaks to the fact that the primary function of the rotator cuff is shoulder stabilization rather than rotation. All 4 muscles of the rotator cuff work together to help stabilize the shoulder through the wide variety of ways in which we move our arms.
Rows: High, Mid and Low
The row and its variations are shown to be best for recruiting a specific scapular muscle group called the rhomboids. These muscles assist with bringing our shoulder blades together and assisting the arm to come down against force from an elevated position.
Looking to work on your lower traps? Try the high row (face pull).
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