Scribd
Upload
8 views1 page

1 Shoulder Stability

If you can see the top of your upper back in the mirror than you have internally rotated shoulders. Most likely you have done too much lat or pec work and not enough retraction or external rotator work. Get ready for tons of pec, lat, front delts and biceps stretching.

Uploaded by

aaron_logomaniac
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
8 views1 page

1 Shoulder Stability

If you can see the top of your upper back in the mirror than you have internally rotated shoulders. Most likely you have done too much lat or pec work and not enough retraction or external rotator work. Get ready for tons of pec, lat, front delts and biceps stretching.

Uploaded by

aaron_logomaniac
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

No Nonsense Muscle Building

Introduction Chapter 10

INTERNALLY ROTATED SHOULDERS: Stand beside a mirror and look at your body with a side view. If you can see the top of your upper back in the mirror than you have internally rotated shoulders. Now face the mirror and take a look at the position that your thumbs are facing. If your thumbs are facing straight ahead then youre golden. If your thumbs are pointed inward diagonally, slightly facing your thighs than you have mild internal rotation of the shoulder joint. If you look down and see your palm or thumb facing the wall behind you then you have severe internal shoulder rotation. Most likely you have done too much lat or pec work and not enough retraction or external rotator work. Get ready for tons of pec, lat, front delts and biceps stretching. In addition, we will be strengthening the external rotators of your shoulder and lots of strengthening the scapula to correct this problem.

Shoulder Stability Program


Order
A B

Exercise
Retractions Reverse Fly with Tubing (dumbells optional) External Rotation with tubing (dumbells optional) Diagonal External Rotation with tubing ( dumbells optional) Prone Dumbell Reverse Flys

Sets
1-2 1-2

Reps
10-15 10-15

Tempo
311 311

Rest
-

Notes
-

1-2

10-15

311

1-2

10-15

311

1-2

10-15

311

1-2 minutes and repeat

***Special Tips This is a continuous circuit which means you will move from exercise to exercise with zero rest. Notice the tempo is slower because it is also injury prevention centered. Focus on SLOW and CONTROLLED. Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. Vince Delmonte [Link] 2006. All rights reserved. Page 158 of 200 199 [Link]

You might also like