The shoulders are one of the most important muscle groups for tennis players, as they help to provide the upwards and lateral forces behind the racket for both forehand and backhand shots. If you're looking to improve your game through weight training, you should seek to develop your anterior deltoid, lateral deltoid, posterior deltoid and the muscles of your rotator cuff to the peak of their potential power. For best results, perform each of the exercises twice per week.
Military Press
The military press will build strength and explosiveness in all three heads of the deltoid. Seat yourself at the military press station with your back braced straight against the back pad and your feet braced against the footrest. Grasp the barbell with an overhand grip so that your upper arms form a right angle with both your lower arms and your torso. With the help of a lifting partner, unrack the barbell and position it directly above your head. In a controlled motion, lower the barbell to your upper chest. Pause, then press the barbell explosively back to its starting position.
Front Dumbbell Raise
The front dumbbell raise will strengthen your front deltoids. Stand straight with your feet shoulder width apart and your arms at your sides. Grasp a dumbbell with each hand, holding them so that your palms are facing the rear. Without moving your torso or bending your elbow, raise one arm in a forward arcing motion until the dumbbell reaches at least shoulder height. Pause, then allow the arm to return to the starting position in a controlled motion. Repeat for the opposite arm.
Rear Dumbbell Raise
The rear dumbbell raise will strengthen your rear deltoids. Sit on the front of a weight bench bent forward at the waist so that your chest is touching your knees. Grasp a dumbbell with each hand and let your arms hang at your sides so that your palms are facing inwards. Simultaneously raise both arms to the side in an outward arcing motion until they reach the height of your back. Pause, then allow your arms to return to the starting position in a controlled motion.
Standing External Cable Rotation
The standing external cable rotation will target your rotator cuff. Stand adjacent to the pulley machine with your side facing the pulley and the pulley set at mid-stomach height. Grasp the handle with your arm closest to the pulley so that your palm is facing forward. Bending at the elbow, keeping your elbow tight to your torso and keeping your torso static, curl the handle towards your torso in an inward arcing motion. Once your hand makes contact with your stomach, pause, then return to the starting position in a controlled motion.
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