Torn Labrum & Dumbbell Exercises

A torn labrum occurs when a piece of cartilage in your shoulder tears from repetitive stress or blunt trauma. While surgery is often necessary for this injury, rest and immobilization can sometimes remedy the injury without surgery. You should perform dumbbell exercises only after you have successfully rehabilitated your arm using range of motion exercises.

Lateral Raises

Lateral raises will help you strengthen your lats as well as your triceps. Stand up straight with a dumbbell in each hand. Bend at the waist slightly, keeping your arms at your sides as you do so. From here, simultaneously lift both arms out and up from your body, keeping you elbows bent as you do so. Lift until they are at shoulder height. Slowly lower your arms back down, repeating this motion until you are fatigued.

Front Raises

Front raises will help you strengthen your shoulder muscles as well as wrists. Stand up straight with your arms at your sides and a dumbbell in each hand. With the dumbbells perpendicular to your body, slowly lift your right arm up and in front of you until it is parallel to the ground. As you lower it down to its original position, lift your left arm up to shoulder height. Alternate between the two until you have performed this exercise 10 times with each arm.

Seated Shoulder Press

This shoulder press exercise will help you restore strength to the muscles that are directly connected to your labrum. Sit down on a bench with your arms at your sides and a dumbbell in each hand. Bend at the elbows, holding the dumbbells up at shoulder height. From here, extend your arms up, continuing to extend until they are perpendicular to the ground. Slowly bend back down, repeating this motion until you are fatigued.

Bicep Curls

Bicep curls will strengthen your bicep muscles as well as improve your range of motion. Stand up straight with your arms at your sides and a dumbbell in each hand. With your hands facing away from your body, curl the dumbbells up by bending at your elbows. Continue to curl until the dumbbells reach shoulder height. Slowly lower your arms back down, repeating this motion until fatigued.