1. Rotator Cuff
The move: 90/90 external rotation
Why it’s key: This ball-and-socket joint is how you move your arms around, which is useful for sports like golf and baseball—and picking up your kids and carrying groceries. It also takes a beating in workouts where you’re placing a lot of weight overhead (like doing push-presses).
How to do it: Stand tall, holding a 5-to 10-pound dumbbell in each hand. Raise arms so dumbbells are level with head and elbows are at 90 degrees. Rotating only your shoulders, keeping elbows and wrists in same positions, lower weights forward so forearms are parallel to ground and palms face up. Reverse for 1 rep. Do 3 to 4 sets of 15 to 20 reps.
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