Some of the best and most effective exercises for strong and healthy shoulders:
- Dumbbell Star Plank
- Dumbbell Around the World
- Dumbbell Shoulder Rotation
1. Dumbbell Star Plank:
Essentially a plank with rotation, this exercise will increase your core strength and stability, including in your shoulders. Start in a push-up position with your hands on a pair of light dumbbells (ideally hexagon-shaped). Position your hands directly under your shoulders and engage your core. As you exhale, slowly twist your entire body to the right and press the dumbbell in your right hand toward the ceiling. At the top, the dumbbell, your wrist, arm, and shoulder should all be aligned. Slowly lower yourself back to the starting position and switch sides, ensuring you maintain proper form.
2. Dumbbell Around the World:
This exercise can be done both standing and lying on the floor. I prefer the lying face-down position because it engages the upper and middle back muscles more effectively. You can rest your forehead on a towel or lift your upper body and head off the floor to increase the difficulty. With your arms stretched out to the sides (holding a dumbbell in each hand) and slightly elevated off the floor, slowly move the dumbbells toward the top of your head, then down toward your sides, drawing large circles in the air.
3. Dumbbell Shoulder Rotation:
Shoulder rotation is an often neglected movement that is crucial for shoulder health. To perform this exercise, sit with one leg bent and elevated while the other leg rests on the floor. Hold a dumbbell in one hand and bend the elbow of that same arm to 90 degrees, resting your arm on your knee. Internally rotate your shoulder (forward) until your forearm is parallel to the floor, then reverse the motion and externally rotate it back to the starting position. Ensure the movement comes from the shoulder joint, keeping the elbow joint still.
If you want to improve shoulder stability, here are some recommendations.