Small muscles make up the shoulder, including the rear, middle and front deltoids and the four rotator cuff muscles. The ball-and-socket design of the shoulder joint allows a wide range of movement in all different directions. To decrease the risk of injury and maintain full range of motion, specific core shoulder exercises that work all muscles equally to build strength, stability and movement through various angles must be included in your workout routine.
Rotation Exercise
Internal and external rotation work the rotator cuff muscles. Use either resistance tubing, dumbbells or a cable machine to perform any of these exercises. Both internal and external rotation start by placing the elbow against the side, directly below the shoulder joint with the elbow bent at a 90-degree angle. For external rotation, start with the arm across the stomach and pull away from the body. Internal rotation starts away from the body and draws the forearm across the stomach. Perform rotation exercises standing if using a tube or cable, and lying on your side if using dumbbells. To increase abdominal core strength, perform dumbbell rotation while holding a side plank.
Body Weight Exercises
Push-ups and handstand push-ups work the front, side and middle of the shoulder. These exercises incorporate abdominal core and shoulder stabilization. For push-ups, lie on your stomach with your hands slightly wider than the shoulders. Push the body up away from the floor while exhaling, into a straight-arm position. Handstand push-ups start with the hips bent and legs on a bench, or the legs straight up in a full handstand. Lower the body toward the floor and push back up.
Compound Movements
The shoulder press and military press are compound exercises for several muscle groups. A compound exercise uses different muscle groups with one exercise. A shoulder press begins from a seated position with dumbbells on the side of the shoulders. Push the weights above your head while straightening your arms and using the shoulders. The military press is similar to the shoulder press, but uses a barbell instead of dumbbells. To increase core work, perform presses one shoulder at a time and/or switch to a standing position.
Isolation Movements
Isolation exercises use movement in one joint, so they involve only one muscle. The lateral raise, reverse fly and front raise single out each of the deltoid muscles. Stand with your arms at your sides, slightly bent at the elbows, for both the front raise and lateral raise. For a front raise, bring the arms in front of the body. Do the same for the lateral raise, only bring the arms straight out to your side. Lift only to shoulder height with both of these exercises. The reverse fly must be performed from a position parallel to the ground with dumbbells. Hinge forward from the hips or lie on a bench and, while keeping the elbows in a soft bend, bring the arms out to the side.
Planks
For planks, front and side, use the shoulders as stabilizers to hold the body in one position for an extended period. Front planks start from a prone position. Lift your body up on the forearms and elbows, or use a straight-arm position and either toes or knees. To add difficulty, raise one arm up to the front or out to the side while keeping the body in a straight position. Side planks start by lying on your side with legs and hips in a straight line. Lift your hips off the floor and hold in a side bridge position.
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