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<!DOCTYPE html><html lang="en-US"><head><meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><link rel="canonical" href="https://www.menshealth.com/fitness/a44787195/shoulder-health-exercises/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>5 Shoulder Health Exercises to Build Stability and Strength</title><meta name="title" content="5 Shoulder Health Exercises to Build Stability and Strength"/><meta name="description" content="Strong shoulders start begin with a healthy shoulder joint. These 5 exercises will help promote proper movement through the shoulder joint. 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You probably have a round-up of the classics: dumbbell military presses, lateral raises, and maybe even barbell overhead presses and behind the neck presses. 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Healthy","articleBody":"THINK ABOUT HOW you train your shoulders at the gym. You probably have a round-up of the classics: dumbbell military presses, lateral raises, and maybe even barbell overhead presses and behind the neck presses. Yes, overhead lifts have a place in your routine, but you might run into some joint issues over time if you're only working on pushing heavy weight with these few exercises. Importantly, the health of your shoulder joint doesn't always directly correlate with your strength. There's a difference between exercising for shoulder strength and shoulder health. The shoulder is a complicated mechanism—and it's not just the top of your arm. Your shoulders run from the midline of the body all the way across the arm. Moving the arm means activation of the shoulder in some regard. Many of the moves we see in the gym require some kind of shoulder recruitment, such as a bench press or bent-over row. \"The only way to get stronger is to have healthy shoulders,\" says MH Advisory Board member David Otey, C.S.C.S. \"Moving the arm with proper [shoulder] rhythm is imperative to ensure that I'm going to get the strength out of my muscles but I'm maintaining the health of the joint at the root of the entire thing.\" To build shoulder strength, you need to train proper movement to keep the joint healthy before loading it up with resistance. Here, Otey and Men's Health fitness director Ebenezer Samuel, C.S.C.S. demonstrate five exercises that you can add to your shoulder day to improve your shoulder health—which will lead you to even better gains. 5 Must-Do Exercises for Better Shoulder Health Front Rack Carry 3 sets of 30 to 40 second walks Proper shoulder health requires control over the shoulder blade. Carries involve a fluid walking motion, so it's easy to forgot about what you're doing. It's important to keep your attention focused on the squeeze of your shoulder blades through the entire movement as you support the weight in the front rack position. Ideally, this exercise is done with kettlebells, but you can also use dumbbells if that's what you have available to you. Once you have the weights racked, make sure that your forearms are perpendicular to the ground and your shoulder blades are retracted to prevent your back from being pulled forward by the load. Keep your core squeezed nice and tight. This move \"teaches a lot of good overall torso positioning that's going to feed shoulder health in the long term,\" says Samuel. Arm Bar3 to 4 sets of 6 to 8 reps Stability is vital for healthy shoulders. This exercise will help you to hone that. \"The arm bar is a static weight and now your body is moving around that, which makes it a great drill for the shoulder,\" says Otey. This exercise helps you \"dynamically stabilize that joint, but let it freely move how you feel comfortable.\" The goal here is not about how heavy of a kettlebell you can hold. Focus on keeping the arm as still as possible while your body moves around it in order to train that stability. This movement can also be used as a warm up exercise to prepare your body for shoulder or upper body day. Chest-Supported Row 3 to 4 sets of 8 to 12 reps Maintaining healthy shoulders also means maintaining a healthy back. We need our back muscles to be able to pull our shoulders back. A chest-supported row will help strengthen the mid-back and rear deltoids. Having the chest supported through this movement forces you to take momentum out of the equation, narrowing in on those back muscles. You'll also be able to load up the weight since there's less need for stability through the entire spine, so don't be afraid to go heavy on this movement.Overhead Press with Eccentric Focus 3 sets of 6 to 8 reps The overhead press is a staple shoulder exercise, but it can be difficult to understand the path the elbows should take on the lowering portion of the movement. Many think the proper position means having your shoulders right in line with your body. According to our experts, the most optimal position for you to be in on overhead press lifts is the position that feels the most natural for you—but that can be hard to identify. Slowing down that lowering portion of the exercise will allow you to take time to understand \"where your elbow should be in position to your body when you're going through proper pushing,\" Otey says. Lower down for three to four seconds to get the most out of this exercise. Make sure your abs and glutes are activated to ensure proper alignment through the spine. You'll feel that countdown pretty quickly, so don't overload the weight with this. Face Pull 3 to 4 sets of 10 to 15 reps Two movements that everyone needs to train for better shoulder health include external rotation (turning the hand away from the body) and scapular retraction (pulling the shoulder blades together). The one move that's going to incorporate both of these things is the face pull. Program this movement in as a warm up to your upper body day to wake up the shoulders and the mid-back. When you pull back, \"think about making [your] hands into goalposts\" at the top of the movement, Samuel says. Keep the weight light—this is more about activation then building muscle. 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But neither of those things can happen unless you have a good base of shoulder health. And I think this is the flaw for a lotta guys in the gym. I remember coming up when I moved to New York, went to a bodybuilding gym, and I saw a whole bunch of guys in that gym that were all shoulder pressing, you know, 70-80 pound dumbbells, super jacked shoulders. I see those same guys now, and a lot of them can barely lift their arm overhead because they didn't take care of their shoulder health. - The shoulder joint is not just up here at the top of the arm. The shoulder joint is essentially from the midline of your chest all the way out. So the key thing that we wanna focus on is knowing that my arm and my shoulder blade have to operate together in order for proper shoulder movement that we'll see in any kind of push, pull, extension, et cetera. The only way to get stronger is to have healthy shoulders. So moving the arm with proper scapulohumeral rhythm is imperative for me to make sure that I'm gonna get the strength out of my muscles, but I'm maintaining the health of the joint at the root of the entire thing. - Let's get into our five movements. So the fifth move on our list, when we talk about shoulder health, we wanna understand how to really squeeze our shoulder blades and control that. And one of the very best ways to learn that is something called a front rack carry, ideally done with kettlebells. The key thing with the front rack carry is not just picking up the weights and holding your kettlebells and not thinking through the process. You wanna think about squeezing your shoulder blades together, forearm that's perpendicular to the ground, almost tryna squeeze your lats. Basically, try to make your body nice and tight. Your abs stay tight. So we're not arching our back. We're teaching a lot of good overall torso positioning that's going to feed shoulder health in the long term. What do you like to do in terms of timing, reps and sets on this? - We'll end up doing probably three sets where we're doing about 30 to 45 seconds in time. This way, it's not a matter of how quickly you can get from point A to point B. I want you to maintain control of this. - [Ebenezer] So by mastering this position, we're mastering a really good start for our overhead press. It sets the stage for so much shoulder strength over the long term. - [David] At number four, we're gonna go with the arm bar. And the difference between a front rack carry and the arm bar is the front rack carry is you, moving with a static shoulder, and the arm bar is a static weight, and now your body is moving around that, which makes it not just a great drill for the shoulder, but it's an awesome hand-eye coordination drill. - You're right. It is a really good hand-eye coordination drill, how we're moving through the humerus and how the humerus is interacting with our scapula when we create that rotation. And the whole time, we have to create a whole ton of shoulder stability. - It's all about how I can focus on the weight and how I can focus on my movement. All about slowly getting a good feel for how your shoulder is and how you can operate through space. The beauty of an arm bar is also having that stabilized but letting the arm move the way it's most comfortable for you, the individual, versus what the instructional video might say. Every person's a little bit different. So I love an arm bar 'cause it allows you to dynamically stabilize that joint, but let it freely move how you feel comfortable. - It's also gonna address another issue. When we talk about International Chest Monday, you talk about people benching too much. This winds up being a really, really good chest opener. So even if you're not getting all the other benefits or you don't see the other benefits of the arm bar instantly, you're gonna get a nice chest stretch out of this. And in getting that chest stretch, we're gonna create more room gradually for our shoulders to move. So it winds up being excellent just for that. What do you like for reps and sets here? - I mean, listen, you had me at chest at that point. But if I were to choose sets and reps, I would end up doing somewhere from three to four sets, and I wanna go with a nice focus, six to eight repetitions on each side. Again, you're focusing on the dynamic stability of each area and how your body can operate while maintaining that kettlebell or weight in that top position. It's not about getting a high volume or going for a PR. This is really a shoulder health drill. - Really good warmup exercise for you. That's number four. For number three on our list, you have all that chest tightness. We pull it forward very often. To keep our shoulders healthy, we wanna build strong mid-back strength that's gonna pull our shoulders back. It's also gonna make us stand taller. That means any row works. One of the best options for that is gonna be the chest-supported row. I really like this exercise because we can load it up. You get to squeeze your shoulder blades and pull back. And in doing so, we're gonna wind up getting a lot of rear delt. You're getting a lot of mid-back. It just winds up being a really great way to open up your shoulders. - Yeah, I mean, rows in themselves are gonna get you a lot stronger on that back end. Let the arm fully protract, shoulder blades move through, retract, pinch them back. But the beautiful thing about a chest-supported option is you now can't use momentum to help you with the strength aspect of it. If you want your shoulder to get stronger and you want your back to get stronger, you need to eliminate the momentum, and the chest-supported row is the best option for it. - If you're doing dumbbell rows, if you're doing barbell rows, sometimes we don't feel confident doing that, or we don't feel comfortable doing that. But because you have that chest support, you feel nice and safe so you're able to really, really attack the chest-supported row. In terms of reps and sets, I generally like to think of three to four sets of anywhere from eight to 12 reps. I feel like you can go heavy on this exercise. And it's not bad to go heavy, especially when you think about what people are trying to do on the bench press. - You're definitely tryna get stronger through this. I actually prefer going with somewhere from the eight to 15. I like going a little higher with it, too, mainly because when it comes to the posterior chain of actually pulling, you're not likely to injure yourself when you're pulling back because of where the weight sits. It's not like a pushing motion. So I like to get a little extra volume on that. It's gonna hit the backside of the shoulder a little bit more. This way, we're gonna actually really groove that pattern that we're looking for between the arm and the shoulder blade. - Either way, I think this is a mandatory exercise in everybody's routine at least once a week, if not twice. That's number three. - At number two, we're gonna go with an overhead press with an eccentric focus. And all that means is we are really paying attention to the lowering and descending of that weight, going back to that starting position, the overhead press. That's where we're gonna help build a lotta strength through it, and it's gonna also help you figure out where your elbow should be in position to your body when you're going through proper pushing. The fact is most people, especially when I started shoulder pressing, I didn't know where my elbows were supposed to go. And you learn it very quickly by doing a nice, controlled pattern of that overhead press with the focus on the eccentric. - Exactly. Every single guy in the gym is gonna tell you to get, although I can't even get out here. This hurts right there. (David laughs) Every single guy is gonna try to tell you that's the best way to train your shoulders to focus on the deltoids, whatever they're gonna say. In reality, the best pattern and the best position for you to be in, where you're gonna be able to load the most in the long term, which is gonna help you build all that muscle and strength that you want, is gonna be the most natural position for you, which you're gonna discover as you lowered. What we're talking about is you're gonna press up, and then you wanna think about lowering for three, four seconds. That's gonna require a lot from your total body, too. If your abs aren't tight, you're gonna wind up arching through your back. Your glutes have to stay nice and tight. So all of that framework, everything we did in the front rack to start, you wind up essentially lowering into the bottom of a front rack position, but you're doing it in this controlled manner that's gonna build a ton of strength and a ton of awareness that's gonna really help you own your overhead pattern. - Yeah, it's like any other exercise. I don't want gravity to pull the weight down. I want me to pull the weight down. So I have to slow it down a little bit, own the weight, own the intensity, and it's gonna help me out. Which is why when we're doing this, it's really a drill to figure out how you can manage that weight. If you're going with an eccentric load, it's gonna start to burn and get really fatiguing pretty fast. So I'm generally going with three sets of anywhere from like six to 10 reps. But I usually sit closer towards that six to eight reps because myself and a lotta clients will end up feeling extra stressed by doing that four-second countdown. It sneaks up on you pretty quickly. - Yeah. It's funny when you said 10 reps up, my eyes got big 'cause I would never go to 10 reps. Always around six to eight reps for me. Do the math on that. That winds up being 32 seconds of time under tension, just as you're descending, in addition to having to press the weight up. Really strong time under tension. We're in control the entire way. As you're lowering too, those opposing muscle groups, your laps, your mid-back muscles, they are all live. You are aware of them. All of that is setting the stage for a really great shoulder health. I love getting this in once a week. That's number two. So we've covered a lot of bases already. The two things, whenever we're looking for any shoulder health move though, we wanna really focus on the idea of external rotation, just the idea of turning our hand away from us. And then we wanna focus on this idea of scapular retraction, being able to squeeze our shoulder blades after moving through that full range of motion. One of the best exercises to do that winds up being the face pull, that good protraction-retraction through our shoulder blade. At the same time, we're getting a ton of external rotation. This is a really, really great exercise that you can do every day. I like it as a warmup exercise for just about any upper body workout I'm doing because it sets the stage for really, really good shoulder positioning overall. - Yeah, it's amazing for shoulder health. It's like brushing your teeth every single morning, right? It's that daily maintenance that we're doing for the specific joint, and it's one of those things where you can add it in. It's great for preparatory work. It's great for a burnout. It's great to finish off your workout. It's one of those things that checks a lot of the boxes of what your shoulder actually does, whether it's from a shoulder blade perspective, an arm perspective, attention perspective. Because of that, it makes it a really easy thing to add into your workouts, and it doesn't take a lot of equipment, which is a beautiful thing as well. I don't need this massive, expensive machine to accomplish face pulls. I need a resistance band by chance or maybe even a cable, and I'm good to go. - The one issue I see with a lotta guys who do it, they don't understand how to do it. - [David] So the common flaws I see is using a band that's way too thick - Mm. - or way too much weight where it's now compensating your movement. They're not focusing on owning the range of motion. So they're rushing through it like it's a warmup, and they're just kinda kicking through it, which you shouldn't be warming up that way anyway. And then on top of that, they're either not moving themselves into the rotational aspects of moving that arm outward or allowing the band to pause as deep as it can. - I like a two-second pause every single time I pull back. If you're doing this on a cable machine, you wanna grab the longest possible rope. And what I like to think about doing when I do face pulls, a lotta guys just kinda pull back, they pull low, they're not really thinking about it. I like to essentially think about pulling and making my hands into goalposts when I'm in this outside position. Just being in this position right now, I can already feel my shoulder blades firing up. I can feel my rotator cuffs working. - I want you to try and pull it anywhere between your forehead and your chin. So you don't have to go super high. If you have shoulder issues that might be something that you're a little worried about or you're not confident in it, you can pull a little bit lower as long as you're getting that full protraction-retraction, you're getting your arms back, rotating out. The tension and the intent is all that matters for me. - Exactly. I like three to four sets of anywhere from 10 to 15 rep, right? - Yeah. I mean, you can go as high as 20 reps if you want to. I like to have anywhere generally from 12 to 15 rep range for myself, but I've seen people go as high as 20, and I'm really not that mad at it. - Either way, you wanna get the face pull in your routine, and you wanna get all of these moves in your routine on some level because they open the door for you to build all the shoulder muscle that you want. You can't have strong shoulders if your shoulders are not healthy. So get these moves in your workout. (upbeat music)"},"description":"Strong shoulders start begin with a healthy shoulder joint. These 5 exercises will help promote proper movement through the shoulder joint. ","author":{"name":"Cori Ritchey, C.S.C.S.","url":"https://www.menshealth.com/author/259241/cori-ritchey-c-s-c-s/","@type":"Person","description":"<p>Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at <em>Men's Health, </em>a certified strength and condition coach, and group fitness instructor. 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/ 2);}}@media(min-width: 90rem){.css-ig50jk{margin:auto;max-width:calc(20.625rem * 2 - 1rem);padding:0 1rem;margin-left:calc((100vw - calc(20.625rem * 2 - 1rem)) / 2);}}@media(min-width: 64rem){body:has(#page-settings[data-has-sponsor]) .css-ig50jk{text-align:start;}}.css-cwf8sr{list-style:none;margin:0 auto;max-width:75rem;padding:0.9375rem 0 0;color:#525252;font-size:0.70028rem;line-height:1.2;font-family:GraviticaMono,GraviticaMono-roboto,GraviticaMono-local,Helvetica,Arial,Sans-serif;font-weight:300;letter-spacing:0rem;}@media(min-width: 20rem){.css-cwf8sr{padding-left:0;}}@media(min-width: 30rem){.css-cwf8sr{padding-left:0;}}@media(min-width: 40.625rem){.css-cwf8sr{padding:1.25rem 0 0 0;padding-left:0;}}@media(min-width: 48rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 61.25rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 64rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 73.75rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 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48rem){.css-84l3du{font-size:0.75rem;line-height:1.6;}}@media(min-width: 48rem){.css-84l3du{font-size:0.75rem;line-height:1.1;}}@media(min-width: 64rem){.css-84l3du{font-size:0.875rem;line-height:1.1;}}.css-1wadzyw{margin-right:0.25rem;width:15px;height:15px;}.css-17mvcka{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:flex-start;-webkit-box-align:flex-start;-ms-flex-align:flex-start;align-items:flex-start;}.css-18jz25a{gap:5px;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;position:relative;margin-top:0.9375rem;}.css-c5i658{background-color:#D2232E;border:0.0625rem solid 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#D2232E;color:#D2232E;}.css-c5i658:disabled{background-color:#F3F4F6;color:#A3A3A3;cursor:not-allowed;}.css-c5i658+.css-c5i658{margin-left:1rem;}.css-c5i658:focus{outline:0.125rem dotted #000000;outline-offset:0.25rem;}.css-c5i658 em,.css-c5i658 i{font-family:NeueHaas,NeueHaas-roboto,NeueHaas-local,Helvetica,Arial,sans-serif;}.css-c5i658:focus-visible{outline:0.125rem dotted #000000;outline-offset:0.25rem;}.css-bl5vq9{width:1rem;height:1rem;margin-right:0.625rem;margin-top:-0.08rem;}.css-rvut74{display:initial;width:1rem;height:1rem;margin-right:0.625rem;margin-top:-0.08rem;}.css-k008qs{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;}.css-1q1kaac{margin-bottom:0.9375rem;position:relative;}@media(max-width: 64rem){.css-1q1kaac{max-width:calc(100vw - (1rem * 2));margin-left:1rem;margin-right:1rem;}.css-1q1kaac .e1spmc110{width:100vw;margin-left:calc(-1 * 1rem);}}@media(min-width: 48rem) and (max-width: 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48rem){.css-ovd4yx{width:2.3125rem;height:3rem;margin-right:.25rem;}}.css-157wciq{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-g939jb{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-4oaay7{position:relative;padding-left:0rem;padding-right:0rem;font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}@media(min-width: 48rem){.css-4oaay7{padding-left:3.5rem;padding-right:3.5rem;}}@media(min-width: 48rem) and (max-width: 61.25rem){.css-4oaay7{max-width:45.25rem;margin-left:auto;margin-right:auto;}}@media(min-width: 61.25rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 73.75rem) and (max-width: 100rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 90rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}.css-4oaay7:after{clear:both;content:" ";display:block;font-size:0.7rem;line-height:1.5rem;height:0rem;visibility:hidden;}.css-4oaay7 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61.25rem){.css-h7nhlk{margin:1.25rem auto;}}@media(min-width: 64rem){.css-h7nhlk{max-width:75rem;}}.css-h7nhlk.clearfix{clear:both;}.css-h7nhlk:after{content:"";border-bottom:thin solid #E5E5E5;margin:0.9375rem 0.938rem 0;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;position:static;}@media(max-width: 40.625rem){.css-h7nhlk:after{position:absolute;bottom:0rem;width:-webkit-fill-available;}}@media(min-width: 48rem){.css-h7nhlk:after{margin:0.9375rem 2.5rem 0;}}@media(min-width: 75rem){.css-h7nhlk:after{margin:0.9375rem 0 0;}}.css-h7nhlk #gpt-ad-leaderboard-bottom{position:-webkit-sticky;position:sticky;margin:0 calc(50% - 50vw);}@media(min-width: 48rem){.css-h7nhlk 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ease-in-out;transition:color 0.3s ease-in-out;-webkit-text-decoration:underline;text-decoration:underline;text-decoration-color:inherit;text-underline-offset:0.25rem;text-decoration-thickness:0.0625rem;}.css-ts3910 a:hover{color:#D2232E;text-decoration-color:border-link-body-hover;}.css-1njatnj{min-width:18.75rem;text-align:center;z-index:2000000;position:relative;margin:0rem;}@media(max-width: 40.625rem){.css-1njatnj{position:-webkit-sticky;position:sticky;top:calc(var(--mobile-sticky-header-height, 0px) + var(--sticky-secondary-header-height, 0px));padding-bottom:0.9375rem;}}@media(min-width: 73.75rem){.css-1njatnj{margin:0 calc((100vw - 75rem) / -2);}}.css-1u8nva5{position:relative;padding-top:1.875rem;padding-bottom:1.875rem;background-color:#000000;color:#fff;font-family:NeueHaas,NeueHaas-roboto,NeueHaas-local,Helvetica,Arial,sans-serif;font-size:0.875rem;line-height:2;font-weight:450;letter-spacing:0.0225rem;}@media(min-width: 64rem){.css-1u8nva5{margin-right:var(--sponsor-panel-width, auto);}}@media print{.css-1u8nva5{display:none;}}body:has(#page-settings[data-has-sponsor]) .css-1u8nva5{margin-top:25vh;top:-25vh;}@media(min-width: 64rem){body:has(#page-settings[data-has-sponsor]) .css-1u8nva5{margin-top:auto;top:auto;}}.css-1ss7lvu{padding:0 0.938rem;margin:0 auto;max-width:75rem;}@media(min-width: 40.625rem){.css-1ss7lvu{padding:0 2.5rem;}}.css-iz4391{display:grid;grid-gap:0.5rem;grid-template-rows:1fr 1fr;line-height:1;}@media(min-width: 48rem){.css-iz4391{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;grid-gap:10%;grid-template-columns:auto 1fr;grid-template-rows:1fr;}}.css-y32z9d{display:block;width:8.5rem;max-height:1.4375rem;}.css-6uae8g{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:grid;margin-left:-1.25rem;grid-auto-columns:minmax(3rem, 3rem);grid-auto-flow:column;}@media(min-width: 48rem){.css-6uae8g{margin-left:0rem;}}@media(min-width: 61.25rem){.css-6uae8g{top:2.5rem;}}.css-70qvj9{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;}.css-n9en60{padding:0.8125rem 1rem;}.css-jmxdxt{height:1.063rem;width:1.063rem;}.css-jmxdxt path{fill:#ffffff;}.css-kzigki{display:grid;grid-template-columns:repeat(2, 1fr);margin-top:0.5rem;margin-bottom:0.875rem;}@media(min-width: 48rem){.css-kzigki{grid-template-columns:repeat(4, 1fr);}}.css-1vc4yu1{padding:0.6rem 0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-1vc4yu1{-webkit-transition:color 0.3s ease-in-out;transition:color 0.3s ease-in-out;}.css-1vc4yu1:hover{-webkit-text-decoration:underline;text-decoration:underline;}}.css-15si9rg{max-width:12rem;padding-bottom:0.3125rem;}.css-j307y1{padding-top:0.9375rem;margin:0.3125rem 0;}.css-i7117i{padding-top:0.9375rem;margin:0.3125rem 0;line-height:1.4;}.css-i7117i span{display:block;margin-top:1rem;}.css-lqx6q4{padding-top:0.9375rem;line-height:2;}.css-r7fsoq{padding:0.625rem 0.625rem 0.625rem 0;-webkit-text-decoration:none;text-decoration:none;padding-right:1.25rem;}@media (any-hover: hover){.css-r7fsoq{-webkit-transition:color 0.3s ease-in-out;transition:color 0.3s ease-in-out;}.css-r7fsoq:hover{-webkit-text-decoration:underline;text-decoration:underline;}}.css-5tjtfu{display:inline-block;margin:1.875rem 0.9375rem 1.25rem 0;}.css-1w3f6pu{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-1w3f6pu{text-align:left;}}@media(min-width: 48rem){.css-1w3f6pu{text-align:center;}}.css-1w3f6pu:hover{background-color:#D4D4D4;color:#000;}.css-v86xmh{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-v86xmh{text-align:left;}}@media(min-width: 48rem){.css-v86xmh{text-align:center;}}.css-v86xmh:hover{background-color:#D4D4D4;color:#000;}.css-1wohilq{position:fixed;bottom:0;width:100%;z-index:10000000;background-color:#E5E5E5;color:#000000;text-align:center;}@media(min-width: 61.25rem){.css-1wohilq{display:none;}}.css-6bu6ey{min-width:18.75rem;text-align:center;z-index:2000000;position:relative;}.css-1o9hvj{visibility:hidden;position:absolute;right:0.625rem;bottom:auto;top:-0.7rem;padding:0rem;margin:0rem;-webkit-text-decoration:none;text-decoration:none;z-index:2000000;box-sizing:content-box;width:1.4rem;height:1.4rem;border:2px solid white;border-radius:1em;color:#000000;text-overflow:clip;cursor:pointer;background-color:#000000;box-shadow:1px 1px 4px 0 rgba(0,0,0,0.2);}.css-1o9hvj::before{display:inline-block;box-sizing:content-box;width:0.75rem;height:0.1rem;position:absolute;content:"";border:none;color:#000000;text-overflow:clip;background-color:#ffffff;text-shadow:none;inset:0;margin:auto;-webkit-transform:rotateZ(45deg);-moz-transform:rotateZ(45deg);-ms-transform:rotateZ(45deg);transform:rotateZ(45deg);}.css-1o9hvj::after{display:inline-block;box-sizing:content-box;width:0.75rem;height:0.1rem;position:absolute;content:"";border:none;color:#000000;text-overflow:clip;background-color:#ffffff;text-shadow:none;inset:0;margin:auto;-webkit-transform:rotateZ(-45deg);-moz-transform:rotateZ(-45deg);-ms-transform:rotateZ(-45deg);transform:rotateZ(-45deg);}</style></head><body><template id="page-settings" data-nav-height="112"></template><div id="__next"><section data-lazy-id="P0-4"><nav id="sidepanel" role="dialog" aria-modal="true" class="new-sidepanel-menu hidden css-16ximrz e13srmb716"><div data-focus-lock-disabled="disabled"><a 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itemprop="item" href="/fitness/a44787195/shoulder-health-exercises/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="5 Exercises to Keep Your Shoulders Healthy" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a44787195/shoulder-health-exercises/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">5 Exercises to Keep Your Shoulders Healthy</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-1fe3l3x e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>5 Exercises to Keep Your Shoulders Healthy<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>The journey to serious shoulder strength begins with healthy joints and muscles. </p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">By <a data-theme-key="popover-trigger" title="Cori Ritchey, C.S.C.S." alt href="/author/259241/cori-ritchey-c-s-c-s/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Cori Ritchey, C.S.C.S.</a></span><time class="css-1rh34jw e1f1sunr4">Published: Aug 11, 2023 10:00 AM EDT</time></address><div data-element="expert-bylines" class="css-fmpqrk escjxm04"><div class="css-1dm2iju escjxm05"><span class="css-84l3du escjxm02"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/verified.a84216f.svg?primary=%2523525252" loading="lazy" data-testid="dynamic-svg-base" height="15" width="15" alt="Verified" class="css-1wadzyw escjxm01"/>Reviewed by <a data-theme-key="popover-trigger" title="Brett Williams, NASM" alt href="/author/219325/brett-williams/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Brett Williams, NASM</a></span></div></div></div><div class="no-print css-17mvcka 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class="video-player-wrapper"><video playsinline></video></div><div class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for 5 Exercises You Can to to Improve Shoulder Health | Muscle Musts | Men's Health Muscle" title="Video player poster image" fetchpriority="high" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/baf66a7f-1d45-47a3-8b3c-bc0e6b8bcd14/thumb_1920x1080_00002_1691608837_94115.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/baf66a7f-1d45-47a3-8b3c-bc0e6b8bcd14/thumb_1920x1080_00002_1691608837_94115.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/baf66a7f-1d45-47a3-8b3c-bc0e6b8bcd14/thumb_1920x1080_00002_1691608837_94115.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/baf66a7f-1d45-47a3-8b3c-bc0e6b8bcd14/thumb_1920x1080_00002_1691608837_94115.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-4oaay7 et2g3wt6"><p data-journey-content="true" data-node-id="0" class="css-1nd4gv7 emevuu60"><strong>THINK ABOUT HOW </strong>you train your shoulders at the gym. You probably have a round-up of the classics: <a href="https://www.menshealth.com/fitness/a25333223/military-press-form/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25333223/military-press-form/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="dumbbell military presses" class="body-link css-1d8p8n5 emevuu60">dumbbell military presses</a>, <a href="https://www.menshealth.com/fitness/a19531818/lateral-raise/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19531818/lateral-raise/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="lateral raises" class="body-link css-1d8p8n5 emevuu60">lateral raises</a>, and maybe even barbell <a href="https://www.menshealth.com/fitness/a40730390/barbell-overhead-press-alternatives/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a40730390/barbell-overhead-press-alternatives/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="overhead presses" class="body-link css-1d8p8n5 emevuu60">overhead presses</a> and <a href="https://www.menshealth.com/fitness/a41979316/behind-neck-press-alternatives/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a41979316/behind-neck-press-alternatives/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="behind the neck presses" class="body-link css-1d8p8n5 emevuu60">behind the neck presses</a>. </p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">Yes, overhead lifts have a place in your routine, but you might run into some joint issues over time if you're <em>only</em> working on pushing heavy weight with these few exercises. Importantly, the health of your <a href="https://www.menshealth.com/fitness/g19547846/best-shoulder-exercises/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/g19547846/best-shoulder-exercises/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="shoulder" class="body-link css-1d8p8n5 emevuu60">shoulder</a> joint doesn't always directly correlate with your strength. There's a difference between exercising for shoulder <em>strength</em> and shoulder <em>health</em>. </p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">The <a href="https://www.menshealth.com/fitness/a40753828/shoulder-pain-stretches/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a40753828/shoulder-pain-stretches/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="shoulder" class="body-link css-1d8p8n5 emevuu60">shoulder</a> is a complicated mechanism—and it's not just the top of your arm. Your shoulders run from the midline of the body all the way across the arm. Moving the arm means activation of the shoulder in some regard. Many of the moves we see in the gym require some kind of shoulder recruitment, such as a bench press or bent-over row. </p><section data-embed="watch-next" data-lazy-id="P0-11" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-1nd4gv7 emevuu60">"The only way to get stronger is to have healthy shoulders," says <em>MH</em> Advisory Board member <a href="https://www.instagram.com/davidoteyfit/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/davidoteyfit/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="David Otey, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">David Otey, C.S.C.S.</a> "Moving the arm with proper [shoulder] rhythm is imperative to ensure that I'm going to get the strength out of my muscles but I'm maintaining the health of the joint at the root of the entire thing." </p><p data-journey-content="true" data-node-id="5" class="css-1nd4gv7 emevuu60">To build shoulder strength, you need to train proper movement to keep the joint healthy before loading it up with resistance. Here, Otey and <em>Men's Health</em> fitness director <a href="https://www.instagram.com/ebenezersamuel23/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">Ebenezer Samuel, C.S.C.S.</a> demonstrate five exercises that you can add to your shoulder day to improve your shoulder health—which will lead you to even better gains. </p><h2 data-node-id="6" class="body-h3 css-15argfy emevuu60">5 Must-Do Exercises for Better Shoulder Health </h2><h2 data-node-id="7" class="body-h4 css-4py10e emevuu60">Front Rack Carry </h2><p data-journey-content="true" data-node-id="8" class="css-1nd4gv7 emevuu60"><em>3 sets of 30 to 40 second walks </em></p><section data-embed="body-image" data-lazy-id="P0-12" data-node-id="9" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="1886" height="1534" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-38-52-pm-64d5599d8564e.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-38-52-pm-64d5599d8564e.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-38-52-pm-64d5599d8564e.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-38-52-pm-64d5599d8564e.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="10" class="css-1nd4gv7 emevuu60">Proper shoulder health requires control over the shoulder blade. Carries involve a fluid walking motion, so it's easy to forgot about what you're doing. It's important to keep your attention focused on the squeeze of your shoulder blades through the entire movement as you support the weight in the <a href="https://www.menshealth.com/fitness/a31118497/front-rack-position/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a31118497/front-rack-position/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="front rack position" class="body-link css-1d8p8n5 emevuu60">front rack position</a>. </p><p data-journey-content="true" data-node-id="11" class="css-1nd4gv7 emevuu60">Ideally, this exercise is done with kettlebells, but you can also use dumbbells if that's what you have available to you. Once you have the weights racked, make sure that your forearms are perpendicular to the ground and your shoulder blades are retracted to prevent your back from being pulled forward by the load. Keep your core squeezed nice and tight. This move "teaches a lot of good overall torso positioning that's going to feed shoulder health in the long term," says Samuel. </p><h2 data-node-id="12" class="body-h4 css-4py10e emevuu60">Arm Bar</h2><p data-journey-content="true" data-node-id="13" class="css-1nd4gv7 emevuu60"><em>3 to 4 sets of 6 to 8 reps</em> <em></em></p><section data-embed="body-image" data-lazy-id="P0-13" data-node-id="14" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2514" height="1496" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-23-pm-64d559ccb06f0.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-23-pm-64d559ccb06f0.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-23-pm-64d559ccb06f0.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-23-pm-64d559ccb06f0.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="15" class="css-1nd4gv7 emevuu60">Stability is vital for healthy shoulders. This exercise will help you to hone that. </p><p data-journey-content="true" data-node-id="16" class="css-1nd4gv7 emevuu60">"The arm bar is a static weight and now your body is moving around that, which makes it a great drill for the shoulder," says Otey. This exercise helps you "dynamically stabilize that joint, but let it freely move how you feel comfortable." </p><p data-journey-content="true" data-node-id="17" class="css-1nd4gv7 emevuu60">The goal here is not about how heavy of a kettlebell you can hold. Focus on keeping the arm as still as possible while your body moves around it in order to train that stability. This movement can also be used as a warm up exercise to prepare your body for shoulder or upper body day. </p><h2 data-node-id="18" class="body-h4 css-4py10e emevuu60">Chest-Supported Row </h2><p data-journey-content="true" data-node-id="19" class="css-1nd4gv7 emevuu60"><em>3 to 4 sets of 8 to 12 reps </em></p><section data-embed="body-image" data-lazy-id="P0-14" data-node-id="20" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2426" height="1542" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-47-pm-64d559f626732.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-47-pm-64d559f626732.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-47-pm-64d559f626732.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-39-47-pm-64d559f626732.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="21" class="css-1nd4gv7 emevuu60">Maintaining healthy shoulders also means maintaining a healthy back. We need our back muscles to be able to pull our shoulders back. A chest-supported row will help strengthen the mid-back and rear deltoids. Having the chest supported through this movement forces you to take momentum out of the equation, narrowing in on those back muscles. You'll also be able to load up the weight since there's less need for stability through the entire spine, so don't be afraid to go heavy on this movement.</p><h2 data-node-id="22" class="body-h4 css-4py10e emevuu60">Overhead Press with Eccentric Focus </h2><p data-journey-content="true" data-node-id="23" class="css-1nd4gv7 emevuu60"><em>3 sets of 6 to 8 reps </em></p><section data-embed="body-image" data-lazy-id="P0-15" data-node-id="24" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2318" height="1444" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-40-12-pm-64d55a2e75323.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-40-12-pm-64d55a2e75323.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-40-12-pm-64d55a2e75323.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-40-12-pm-64d55a2e75323.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="25" class="css-1nd4gv7 emevuu60">The overhead press is a staple shoulder exercise, but it can be difficult to understand the path the elbows should take on the lowering portion of the movement. Many think the proper position means having your shoulders right in line with your body. According to our experts, the most optimal position for you to be in on overhead press lifts is the position that feels the most natural for you—but that can be hard to identify. Slowing down that lowering portion of the exercise will allow you to take time to understand "where your elbow should be in position to your body when you're going through proper pushing," Otey says. </p><p data-journey-content="true" data-node-id="26" class="css-1nd4gv7 emevuu60">Lower down for three to four seconds to get the most out of this exercise. Make sure your abs and glutes are activated to ensure proper alignment through the spine. You'll feel that countdown pretty quickly, so don't overload the weight with this. </p><p data-journey-content="true" data-node-id="27" class="css-1nd4gv7 emevuu60"><strong>Face Pull </strong></p><p data-journey-content="true" data-node-id="28" class="css-1nd4gv7 emevuu60"><em>3 to 4 sets of 10 to 15 reps </em></p><section data-embed="body-image" data-lazy-id="P0-16" data-node-id="29" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2450" height="1590" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-41-27-pm-64d55a62badb6.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-41-27-pm-64d55a62badb6.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-41-27-pm-64d55a62badb6.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-10-at-5-41-27-pm-64d55a62badb6.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="30" class="css-1nd4gv7 emevuu60">Two movements that everyone needs to train for better shoulder health include external rotation (turning the hand away from the body) and scapular retraction (pulling the shoulder blades together). The one move that's going to incorporate both of these things is the face pull. </p><p data-journey-content="true" data-node-id="31" class="css-1nd4gv7 emevuu60">Program this movement in as a warm up to your upper body day to wake up the shoulders and the mid-back. When you pull back, "think about making [your] hands into goalposts" at the top of the movement, Samuel says. Keep the weight light—this is more about activation then building muscle. </p><div data-journey-blur="partial" data-ad-exclude="true" class="css-19m4yzp e1jy25xv0"><div class="css-sfzxfp ev8dhu59"><span class="css-3mrz81 ev8dhu51"><img src="https://hips.hearstapps.com/rover/profile_photos/6d7305e4-79ea-4c6f-b658-2f1da9bf88ba_1653484937.file?fill=1:1&resize=120:*" alt="Headshot of Brett Williams, NASM" title="Headshot of Brett Williams, NASM" width="100%" height="100%" decoding="async" loading="lazy" class="css-o0wq4v ev8dhu53"/></span><div class="css-gorqpr ev8dhu58"><span class="css-xt43iu ev8dhu52">Reviewed by</span><span class="css-0 ev8dhu56"><a data-theme-key="base-link" href="/author/219325/brett-williams/" class="e1c1bym13 css-1kjscan e1c1bym14"><span>Brett Williams, NASM</span></a></span></div><div class="css-1dsojn8 ev8dhu55"><div class="css-14eatc2 ev8dhu54"><p>Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.</p></div></div></div></div><div data-ad-exclude="true" id="journey-inline" class="css-ciejky e1ye6jr30"></div><div class="css-79elbk e111sngu1"><div data-anchor-id="P0-17" class="css-0 e111sngu0"></div></div><section data-lazy-id="P0-18"><div class="css-79elbk e1nbp5fe0"><div class="css-1iatuxr e1nbp5fe2"></div></div></section></div></div></div><div data-journey-hide="true" class="css-izijhn e1spmc110"><div class="ad-disclaimer no-print css-1ee3ou7 e1caqep90">Advertisement - Continue Reading Below</div><div id="article-marketplace-horizontal" class="e164mmay0 css-eg51ek ewg5wdb1"></div></div><div id="module-recommended" data-journey-hide="true" class="recommended-module css-bnk019 epwqfrm0"></div><div data-block="transporter" data-journey-hide="true" data-lazy-id="P0-20" class="css-15qxeah e9dgbgx0"><section class="css-1osampz ezpcz1b0"><div data-theme-key="block-header" class="css-chu8gj eqz7u0o2"><h2 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But neither of those things can happen unless you have a good base of shoulder health. And I think this is the flaw for a lotta guys in the gym. I remember coming up when I moved to New York, went to a bodybuilding gym, and I saw a whole bunch of guys in that gym that were all shoulder pressing, you know, 70-80 pound dumbbells, super jacked shoulders. I see those same guys now, and a lot of them can barely lift their arm overhead because they didn't take care of their shoulder health. - The shoulder joint is not just up here at the top of the arm. The shoulder joint is essentially from the midline of your chest all the way out. So the key thing that we wanna focus on is knowing that my arm and my shoulder blade have to operate together in order for proper shoulder movement that we'll see in any kind of push, pull, extension, et cetera. The only way to get stronger is to have healthy shoulders. So moving the arm with proper scapulohumeral rhythm is imperative for me to make sure that I'm gonna get the strength out of my muscles, but I'm maintaining the health of the joint at the root of the entire thing. - Let's get into our five movements. So the fifth move on our list, when we talk about shoulder health, we wanna understand how to really squeeze our shoulder blades and control that. And one of the very best ways to learn that is something called a front rack carry, ideally done with kettlebells. The key thing with the front rack carry is not just picking up the weights and holding your kettlebells and not thinking through the process. You wanna think about squeezing your shoulder blades together, forearm that's perpendicular to the ground, almost tryna squeeze your lats. Basically, try to make your body nice and tight. Your abs stay tight. So we're not arching our back. We're teaching a lot of good overall torso positioning that's going to feed shoulder health in the long term. What do you like to do in terms of timing, reps and sets on this? - We'll end up doing probably three sets where we're doing about 30 to 45 seconds in time. This way, it's not a matter of how quickly you can get from point A to point B. I want you to maintain control of this. - [Ebenezer] So by mastering this position, we're mastering a really good start for our overhead press. It sets the stage for so much shoulder strength over the long term. - [David] At number four, we're gonna go with the arm bar. And the difference between a front rack carry and the arm bar is the front rack carry is you, moving with a static shoulder, and the arm bar is a static weight, and now your body is moving around that, which makes it not just a great drill for the shoulder, but it's an awesome hand-eye coordination drill. - You're right. It is a really good hand-eye coordination drill, how we're moving through the humerus and how the humerus is interacting with our scapula when we create that rotation. And the whole time, we have to create a whole ton of shoulder stability. - It's all about how I can focus on the weight and how I can focus on my movement. All about slowly getting a good feel for how your shoulder is and how you can operate through space. The beauty of an arm bar is also having that stabilized but letting the arm move the way it's most comfortable for you, the individual, versus what the instructional video might say. Every person's a little bit different. So I love an arm bar 'cause it allows you to dynamically stabilize that joint, but let it freely move how you feel comfortable. - It's also gonna address another issue. When we talk about International Chest Monday, you talk about people benching too much. This winds up being a really, really good chest opener. So even if you're not getting all the other benefits or you don't see the other benefits of the arm bar instantly, you're gonna get a nice chest stretch out of this. And in getting that chest stretch, we're gonna create more room gradually for our shoulders to move. So it winds up being excellent just for that. What do you like for reps and sets here? - I mean, listen, you had me at chest at that point. But if I were to choose sets and reps, I would end up doing somewhere from three to four sets, and I wanna go with a nice focus, six to eight repetitions on each side. Again, you're focusing on the dynamic stability of each area and how your body can operate while maintaining that kettlebell or weight in that top position. It's not about getting a high volume or going for a PR. This is really a shoulder health drill. - Really good warmup exercise for you. That's number four. For number three on our list, you have all that chest tightness. We pull it forward very often. To keep our shoulders healthy, we wanna build strong mid-back strength that's gonna pull our shoulders back. It's also gonna make us stand taller. That means any row works. One of the best options for that is gonna be the chest-supported row. I really like this exercise because we can load it up. You get to squeeze your shoulder blades and pull back. And in doing so, we're gonna wind up getting a lot of rear delt. You're getting a lot of mid-back. It just winds up being a really great way to open up your shoulders. - Yeah, I mean, rows in themselves are gonna get you a lot stronger on that back end. Let the arm fully protract, shoulder blades move through, retract, pinch them back. But the beautiful thing about a chest-supported option is you now can't use momentum to help you with the strength aspect of it. If you want your shoulder to get stronger and you want your back to get stronger, you need to eliminate the momentum, and the chest-supported row is the best option for it. - If you're doing dumbbell rows, if you're doing barbell rows, sometimes we don't feel confident doing that, or we don't feel comfortable doing that. But because you have that chest support, you feel nice and safe so you're able to really, really attack the chest-supported row. In terms of reps and sets, I generally like to think of three to four sets of anywhere from eight to 12 reps. I feel like you can go heavy on this exercise. And it's not bad to go heavy, especially when you think about what people are trying to do on the bench press. - You're definitely tryna get stronger through this. I actually prefer going with somewhere from the eight to 15. I like going a little higher with it, too, mainly because when it comes to the posterior chain of actually pulling, you're not likely to injure yourself when you're pulling back because of where the weight sits. It's not like a pushing motion. So I like to get a little extra volume on that. It's gonna hit the backside of the shoulder a little bit more. This way, we're gonna actually really groove that pattern that we're looking for between the arm and the shoulder blade. - Either way, I think this is a mandatory exercise in everybody's routine at least once a week, if not twice. That's number three. - At number two, we're gonna go with an overhead press with an eccentric focus. And all that means is we are really paying attention to the lowering and descending of that weight, going back to that starting position, the overhead press. That's where we're gonna help build a lotta strength through it, and it's gonna also help you figure out where your elbow should be in position to your body when you're going through proper pushing. The fact is most people, especially when I started shoulder pressing, I didn't know where my elbows were supposed to go. And you learn it very quickly by doing a nice, controlled pattern of that overhead press with the focus on the eccentric. - Exactly. Every single guy in the gym is gonna tell you to get, although I can't even get out here. This hurts right there. (David laughs) Every single guy is gonna try to tell you that's the best way to train your shoulders to focus on the deltoids, whatever they're gonna say. In reality, the best pattern and the best position for you to be in, where you're gonna be able to load the most in the long term, which is gonna help you build all that muscle and strength that you want, is gonna be the most natural position for you, which you're gonna discover as you lowered. What we're talking about is you're gonna press up, and then you wanna think about lowering for three, four seconds. That's gonna require a lot from your total body, too. If your abs aren't tight, you're gonna wind up arching through your back. Your glutes have to stay nice and tight. So all of that framework, everything we did in the front rack to start, you wind up essentially lowering into the bottom of a front rack position, but you're doing it in this controlled manner that's gonna build a ton of strength and a ton of awareness that's gonna really help you own your overhead pattern. - Yeah, it's like any other exercise. I don't want gravity to pull the weight down. I want me to pull the weight down. So I have to slow it down a little bit, own the weight, own the intensity, and it's gonna help me out. Which is why when we're doing this, it's really a drill to figure out how you can manage that weight. If you're going with an eccentric load, it's gonna start to burn and get really fatiguing pretty fast. So I'm generally going with three sets of anywhere from like six to 10 reps. But I usually sit closer towards that six to eight reps because myself and a lotta clients will end up feeling extra stressed by doing that four-second countdown. It sneaks up on you pretty quickly. - Yeah. It's funny when you said 10 reps up, my eyes got big 'cause I would never go to 10 reps. Always around six to eight reps for me. Do the math on that. That winds up being 32 seconds of time under tension, just as you're descending, in addition to having to press the weight up. Really strong time under tension. We're in control the entire way. As you're lowering too, those opposing muscle groups, your laps, your mid-back muscles, they are all live. You are aware of them. All of that is setting the stage for a really great shoulder health. I love getting this in once a week. That's number two. So we've covered a lot of bases already. The two things, whenever we're looking for any shoulder health move though, we wanna really focus on the idea of external rotation, just the idea of turning our hand away from us. And then we wanna focus on this idea of scapular retraction, being able to squeeze our shoulder blades after moving through that full range of motion. One of the best exercises to do that winds up being the face pull, that good protraction-retraction through our shoulder blade. At the same time, we're getting a ton of external rotation. This is a really, really great exercise that you can do every day. I like it as a warmup exercise for just about any upper body workout I'm doing because it sets the stage for really, really good shoulder positioning overall. - Yeah, it's amazing for shoulder health. It's like brushing your teeth every single morning, right? It's that daily maintenance that we're doing for the specific joint, and it's one of those things where you can add it in. It's great for preparatory work. It's great for a burnout. It's great to finish off your workout. It's one of those things that checks a lot of the boxes of what your shoulder actually does, whether it's from a shoulder blade perspective, an arm perspective, attention perspective. Because of that, it makes it a really easy thing to add into your workouts, and it doesn't take a lot of equipment, which is a beautiful thing as well. I don't need this massive, expensive machine to accomplish face pulls. I need a resistance band by chance or maybe even a cable, and I'm good to go. - The one issue I see with a lotta guys who do it, they don't understand how to do it. - [David] So the common flaws I see is using a band that's way too thick - Mm. - or way too much weight where it's now compensating your movement. They're not focusing on owning the range of motion. So they're rushing through it like it's a warmup, and they're just kinda kicking through it, which you shouldn't be warming up that way anyway. And then on top of that, they're either not moving themselves into the rotational aspects of moving that arm outward or allowing the band to pause as deep as it can. - I like a two-second pause every single time I pull back. If you're doing this on a cable machine, you wanna grab the longest possible rope. And what I like to think about doing when I do face pulls, a lotta guys just kinda pull back, they pull low, they're not really thinking about it. I like to essentially think about pulling and making my hands into goalposts when I'm in this outside position. Just being in this position right now, I can already feel my shoulder blades firing up. I can feel my rotator cuffs working. - I want you to try and pull it anywhere between your forehead and your chin. So you don't have to go super high. If you have shoulder issues that might be something that you're a little worried about or you're not confident in it, you can pull a little bit lower as long as you're getting that full protraction-retraction, you're getting your arms back, rotating out. The tension and the intent is all that matters for me. - Exactly. I like three to four sets of anywhere from 10 to 15 rep, right? - Yeah. I mean, you can go as high as 20 reps if you want to. I like to have anywhere generally from 12 to 15 rep range for myself, but I've seen people go as high as 20, and I'm really not that mad at it. - Either way, you wanna get the face pull in your routine, and you wanna get all of these moves in your routine on some level because they open the door for you to build all the shoulder muscle that you want. You can't have strong shoulders if your shoulders are not healthy. So get these moves in your workout. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Yes, overhead lifts have a place in your routine, but you might run into some joint issues over time if you're ","type":"text"},{"children":[{"data":"only","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" working on pushing heavy weight with these few exercises. Importantly, the health of your ","type":"text"},{"children":[{"data":"shoulder","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/g19547846/best-shoulder-exercises/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/g19547846/best-shoulder-exercises/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"shoulder","class":"body-link"},"type":"tag","response":{}},{"data":" joint doesn't always directly correlate with your strength. There's a difference between exercising for shoulder ","type":"text"},{"children":[{"data":"strength","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" and shoulder ","type":"text"},{"children":[{"data":"health","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":". ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"The ","type":"text"},{"children":[{"data":"shoulder","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a40753828/shoulder-pain-stretches/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a40753828/shoulder-pain-stretches/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"shoulder","class":"body-link"},"type":"tag","response":{}},{"data":" is a complicated mechanism—and it's not just the top of your arm. Your shoulders run from the midline of the body all the way across the arm. Moving the arm means activation of the shoulder in some regard. Many of the moves we see in the gym require some kind of shoulder recruitment, such as a bench press or bent-over row. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"watch-next","attribs":{},"type":"tag"},{"children":[{"data":"\"The only way to get stronger is to have healthy shoulders,\" says ","type":"text"},{"children":[{"data":"MH","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" Advisory Board member ","type":"text"},{"children":[{"data":"David Otey, C.S.C.S.","type":"text"}],"name":"a","attribs":{"href":"https://www.instagram.com/davidoteyfit/","target":"_blank","data-vars-ga-outbound-link":"https://www.instagram.com/davidoteyfit/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"David Otey, C.S.C.S.","class":"body-link"},"type":"tag","response":{}},{"data":" \"Moving the arm with proper [shoulder] rhythm is imperative to ensure that I'm going to get the strength out of my muscles but I'm maintaining the health of the joint at the root of the entire thing.\" ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"To build shoulder strength, you need to train proper movement to keep the joint healthy before loading it up with resistance. 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It's important to keep your attention focused on the squeeze of your shoulder blades through the entire movement as you support the weight in the ","type":"text"},{"children":[{"data":"front rack position","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a31118497/front-rack-position/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a31118497/front-rack-position/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"front rack position","class":"body-link"},"type":"tag","response":{}},{"data":". ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Ideally, this exercise is done with kettlebells, but you can also use dumbbells if that's what you have available to you. Once you have the weights racked, make sure that your forearms are perpendicular to the ground and your shoulder blades are retracted to prevent your back from being pulled forward by the load. Keep your core squeezed nice and tight. This move \"teaches a lot of good overall torso positioning that's going to feed shoulder health in the long term,\" says Samuel. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Arm Bar","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"children":[{"data":"3 to 4 sets of 6 to 8 reps","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" ","type":"text"},{"children":[],"name":"em","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"95521bf6-c926-49a8-846d-b8423066bd8f","mediaid":"18fcf9d0-53f9-43eb-9410-211484d6096f","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"Stability is vital for healthy shoulders. This exercise will help you to hone that. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"\"The arm bar is a static weight and now your body is moving around that, which makes it a great drill for the shoulder,\" says Otey. This exercise helps you \"dynamically stabilize that joint, but let it freely move how you feel comfortable.\" ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"The goal here is not about how heavy of a kettlebell you can hold. Focus on keeping the arm as still as possible while your body moves around it in order to train that stability. This movement can also be used as a warm up exercise to prepare your body for shoulder or upper body day. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Chest-Supported Row ","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"children":[{"data":"3 to 4 sets of 8 to 12 reps ","type":"text"}],"name":"em","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"736392da-e730-4073-b1eb-6ef957f35bbc","mediaid":"cde083fd-352f-426b-91d0-aca714285f27","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"Maintaining healthy shoulders also means maintaining a healthy back. We need our back muscles to be able to pull our shoulders back. A chest-supported row will help strengthen the mid-back and rear deltoids. 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