Your shoulders are the most mobile joints in your body and while they are a marvel of engineering, one thing they lack is stability.
And because so many upper-body exercises require shoulder movement, they’re one of the most commonly injured joints.
You might think that’s a reason to avoid workouts with weights as you get older and your shoulders weaken, but strength training is essential for maintaining independence and longevity.
It’s far better to train the rotator cuff, deltoids and the scapular stabilizers that support your shoulder joint, and protect your tendons and ligaments from damage.
That’s why I’ve created this five-move routine that will bolster your shoulder strength while also improving your posture, supporting your neck, reducing the risk of upper-back niggles, improving bone density and supporting your independence in older age.
How to do the workout
The workout consists of five exercises.
- Arnold press
- Dumb waiter
- Weighted arm circles
- Woodchop
- Single-arm dumbbell row
Perform this workout as a circuit. Complete 10 repetitions of each exercise, one after the other, to complete one round. Perform two rounds in total.
Use light dumbbells, I suggest 6lb if you’re a beginner, but always adjust to your ability and err on the side of caution.
1. Arnold press
- Hold a pair of dumbbells in front of your face with your elbows at shoulder height and bent to 90°.
- Rotate your elbows out to the sides, then extend your arms overhead, finishing with your palms facing forward.
- Reverse the movement to the start with control.
2. Dumb waiter
- Stand holding dumbbells in front of you with your upper arms pinned to your torso and elbows bent to 90°, palms facing up.
- Keeping your upper arms in contact with your torso, move the dumbbells out to the sides.
- Pause and squeeze your shoulder blades together.
- Return to the starting position with control.
3. Weighted arm circles
- Stand holding light dumbbells and extend your arms out to your sides to shoulder level.
- Make 10 small circles with your arms in one direction, then repeat in the opposite direction.
4. Woodchop
- Stand with your legs shoulder-width apart holding a dumbbell in both hands over your right shoulder.
- Rotate your torso and lower the dumbbell to your left hip.
- Reverse the movement to the start.
5. Single-arm dumbbell row
- Place your left hand and left knee on a bench or sturdy chair, holding a dumbbell in your right hand.
- Extend your right leg out to the side and engage your core.
- Keeping your back straight and torso stable, lift the dumbbell to your right hip toward your ribs.
- Do 10 repetitions on one side, then repeat on the other side.
