As Seinfeld‘s Kramer once said, “People want to look like pirates.” Well, no, they don’t. But if briefly transforming yourself into a seafaring swashbuckler (pu..y shirt optional) warmed you up for an awesome shoulder workout, wouldn’t you try it? Check out this move from Joe Stankowski, C.P.T., a trainer in Wilmington, Del., called “drawing the sword.”
HERE’S WHAT YOU DO
Hold a light dumbbell in your right hand and stand with your feet shoulder-width apart. Keeping your shoulders square with your hips, reach your right hand over to your left hip, as if you were pouring the dumbbell into your pocket . Raise the weight diagonally across and away from your body-like you’re drawing a sword out of its scabbard-and hold it over your right shoulder, your palm facing up and slightly behind you . That’s one rep. Perform one set of eight to 12 reps on each side, then rest 1-2 minutes before beginning any overhead press.
Drawing the sword activates the rotatorcuff muscles-the stabilizers that protect your shoulder joint from injury and support it under heavy loads-helping you slash through your old max like a cutlass.