Jobes exercises improve shoulder strength and conditioning. These exercises specifically target the rotator cuff muscles. There are four rotator cuff muscles: two on the front and two on the back. Jobes exercises work all of these muscles as well as the deltoid muscles of the shoulders that extend the shoulder backwards, and flex the shoulders forward and sideways.
Full Can
The full can exercise works the rotator cuffs with the arms at a 45-degree forward angle. Use weights or cans if you don't have dumbbells. Light weights that do not stress your shoulder muscles. To perform the full can, stand up straight with your shoulders back. Hold a weight in each hand. Start with your hands on your thighs and the thumbs pointing forward. Then, raise your arms at 45 degree angles up to near shoulder level. Lift your arms slowly for three counts. Lower the arms back to your sides over a six count.
Serratus Press
The serratus press exercise works the chest and shoulders. It gets its name from the serratus anterior muscle near the front of the rib cage. To perform this exercise, lie face up with your shoulders flat against the floor. Hold your arms straight above you. Then, squeeze your chest and reach your arms upward as though you're pushing something off you. Drop the shoulders back to the floor. The serratus press uses the same count as the full can exercise.
Front Raise Palm Down
The front raise palm down exercises uses light weights to strengthen the front of your shoulders. To perform the front raise palm down exercise, stand with your arms straight in front of you and your palms facing your thighs. Next, raise your arms straight up to shoulder level and then lower slowly. Use the three count up and six count down tempo for all Jobes exercises.
Lateral Raise Palm Down
The lateral raise palm down exercise works the sides of the shoulders with almost the same motion as the front palm raise down. Start with your arms straight at your sides and palms facing your hips. Raise the arms up to shoulder level at your sides and then back down.
Horizontal Abduction
The horizontal abduction exercise strengthens the rotator muscles with a sideways lift similar to the lateral raise, but the position of the arm is different. Holding your arms at a different angle emphasizes different muscles. To perform the horizontal abduction, lie face down on a table with your left arm dangling toward the floor. Face your palm inwards. Then, raise the arm toward the ceiling to near shoulder level. Reverse the motion to complete a horizontal abduction. Repeat on the left.
Shoulder Extension
The shoulder extension works the back of the shoulders. Begin in the same position as the horizontal abduction and bring your arm backwards and up so that it is parallel to the table. Reverse the motion. Exercise both arms separately.
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