CABLE TORCH PRESS

The torch press will improve shoulder strength and endurance above head and can be a great shoulder rehab top up at the end of a session. It can also be used prior to upper body strength training to warm the shoulder up in individuals who like the prep. General prescription: 3-5 sets, 8-15 reps each […]

45-DEG BENCH Y-RAISE

When done correctly, this is a great exercise to train the upper back whilst raising the arms above head with shoulder flexion. It can help train the pattern of overhead movement without low back extension/compensation. General prescription: 3-5 sets, 8-25 reps.

1 INCLINE DB PRESS

The 1 incline setting will improve shoulder mobility (especially external rotation) and place the chest in a better position biomechanically to produce force. You can also place the feet on small DBs/steps to decrease excessive low back extension and increase loading to the chest. General prescription: 3-5 sets, 3-25 reps.

BB SHRUG

The upper traps are commonly undertrained as it’s believed they’re “too strong”, but often it’s actually a lack of strength and endurance causing tightness and weakness. The barbell shrug is a stable upper trap exercise that will allow a heavy load and high volume, both necessary for adequate growth and strength. General prescription: 3-5 sets, […]

FRONT RAISE (CABLE)

Using a cable to complete the front raise ensures there is adequate tension on the front and lateral delt throughout the entire movement to minimise compensation and assistance from other muscles. General prescription: 3-5 sets, 8-15 reps each side.

DA CABLE BICEP CURL

The cable bicep curl is a great all-round bicep exercise that ensures there is adequate tension throughout the entire movement. General prescription: 3-5 sets, 8-15 reps.

OVERHEAD TRICEPS CABLE EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their lengthened position. It also has the added bonus of improving overhead mobility. General prescription: 3-5 sets, 8-15 reps.

BB BENCH PRESS

Unless you are a competitive powerlifter or just absolutely love the barbell bench press, it isn’t necessary like commonly believed to build chest size. It is a great tool for strength but the barbell itself can impact elbow and shoulder health if not done correctly or overused. Keep this in mind when selecting this exercise. […]

SA LAT ROW

The single arm lat row can be used as a standalone, progress-able strength training exercise if external stability is created to allow for enough load (i.e. something to hold onto, seated on bench, DB on knee). In this variation however, it is useful to prime the lat and build low load strength and endurance either […]

CABLE ER

Cable external rotation should only be used in early rehabilitation, if there are deficits in external rotation strength and/or if preferred before heavy pressing. However, they aren’t necessary outside of rehabilitation if the shoulders are “healthy”. General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side […]