For all the talk around big guns and big pecs and ripped abs, but no physique is complete without a pair of ripped, chiseled shoulders. The shoulders hold your physique together, popping out of T-shirts and sweaters alike when built correctly, and creating a truly superheroic look.
The Bulletproof Shoulder Series
Before you start lifting heavy with your shoulders, you should make sure they’re properly warmed up. That’s where this sequence from fitness director Ebenezer Samuel, C.S.C.S. comes in. Here, you’ll focus on external rotation at the shoulder joint, a motion that perfectly offsets the way that everyday life forces you into internal rotation.
Use a light band on these drills. Go too heavy, and your deltoid will take over. Your goal is to get your smaller rotator cuff muscles driving the movement.
DO IT: Anchor a light resistance band at hip-height while kneeling. Squeeze your glutes and keep your core tight. Hold the resistance band at your hip, elbow bent. Keeping your upper arm perpendicular to the ground, rotate your wrist away as far as is comfortable. Do 30 reps. Turn around and do the same thing, this time rotating your wrist toward your chest. Do 30 reps.
Now face the band; grab an end in each hand. Keeping your arms straight, pull the bands back as far as you can, squeezing your mid-back on each rep. Do 30 reps.