How to Fix Rounded Shoulders (& Increase Your Pressing Strength)
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- Опубліковано 3 лип 2024
- Fix your rolled or rounded shoulders and increase your pressing strength with our 10 favorite external rotator and trap 3 (lower portion of the trapezius) exercises.
See a sample of how we structure workouts paired with these exercises → www.fitnessculture.com/should...
(3:48) Mobility Test
(4:35) Foam Roller Routine
(5:45) Stretches
(7:35) 10 Favorite Exercises
In all of our programs, we make sure to spend extra time focusing on the muscles that externally rotate the shoulder and retract the scapula. High pressing volume, combined with the fact that most people spend so much time on a computer or staring at their phone, can lead to an anterior roll in your shoulder that's a recipe for pain and instability.
We add these movements all over in our programming. In the warm-up, between sets on the bench press and OH press, and we even turn arm supersets into tri-sets to get extra work on these exercises. In fact, the only day you might not be doing one of these in our programs is leg day.
You've probably heard you should always have a 2:1 pull: push ratio. These count in that ratio and including them will keep you pressing pain-free, correct your posture, and create a ton of stability at the shoulder.
Here are 10 of our favorite external rotator and trap 3 (lower portion of the trap) exercises:
If you don't have the mobility starting out, we suggest starting here:
(7:51) Band Assisted Y Raise
(8:30) 1. Trap 3 Raise
(9:15) 2. Incline Y-Raise
(9:45) 3. External Rotator off knee
(10:15) 4. Cuban Press
(12:51) 5. SA Cable Y-Raise
(11:55) 6. TRX YTW
(11:05) 7. Band Pull Aparts
(13:35) 8. Facepulls
(11:35) 9. W Y Press
(14:25) 10. Standing Cable Ext. Rotator
At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → www.fitnessculture.com
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It's like you knew EXACTLY what I needed with ZERO fluff. Give stuff brotha
Perfect. Thanks!
GREAT video. Thanks for share.
Thank you😊
Ok, this is the video I've been looking for years!
Great stuff 🙏🏻🙏🏻🙏🏻
Best video on this subject hands down!!!
It is very useful thanks...
Brilliant video
Woooooah, incredible video!! Thank you!
great info and explanations of each movement, thank you
Thank you! I needed this.
Awesome video. Thanks
Nice . thanks for this.
Great video
That’s a ton of useful info. Thanks Jake
Thank you so much! Needed this so bad!💪🏻
GREAT VIDEO! Thank you !
Thanks Jake! Trusted source of techniques that really work☺️
This is great can’t wait to hit the gym thX Jake very helpful.👍
Thank you so much!!! I need this to fix my posture
Amazing content. Thank you for some of the most informative videos on UA-cam, super keen for more! Keep up the great work!
It’s amazing , how mobility can help in every aspect in the gym as well as life. Thank for showing us how to improve. Your so good at explaining and showing us how to improve keep it up!
Gold! Thx for the educational content!
This content is unreal! Could you guys do a video on hip mobility?
Thanks! We will do a hip mobility video ASAP
+1 on hip mobility
Yep. Hips mobility would be unreal!
Agreed, A Hip Mobility Vid would be extremely beneficial.
@@FitnessCulture MR
Excellent video. Clear, precise & informative. Thank you.
Great content! Thanks!
Very helpful video. Thanks for putting this together and sharing.
I love these mobility routines. I would love to see more
This is great! Thanks!
Love your channel! Pls keep it up!
Thanks for sharing this. Pvc rollout and band mobility work are amazing.
Dudes this content is awesome. Love it.
👍 You nailed it.. you really did
Amazing stuff..... I constantly have a good shoulder day followed by a bad shoulder day. This is just perfect .... keep it up guys!
Just got my nasm cert but this is gold thank you so much!
Grandiosa routine ! Grazie Coach !
Yes, definately very very very helpful!!! Thumbs up!!
Good exercises!! Thanks
Very helpful information. Most people need to add one or 2 of these excercises in every upper body workout.
Literally the most comprehensive vid on shoulder mobility.
Very informative 💪
One of the most useful vids so far, gets really hard to follow a program when experiencing shoulder pain
I've been doing stuff like this for about 18 months and it does work I have to do it because I have an old shoulder injury . Good vid.
Brother very great exercise of shoulder mobility great👍.
This is the best thing ever. Thanks so much Jake!!
Did you do all the exercises in the routine or just a few at a time? Usually, I do my rehab exercises before I workout, not trying to stay at the gym all day so I was wondering if I should just do the foam rolling and the stretches and pick maybe 3-4 of the exercises and do them?
Very helpful info 👍👍
I've been battling a shoulder injury for some time and getting really discouraged because of it. I followed this and it made a world of difference the first time. Thanks Jake for the awesome videos.
I am never commenting - but this video is awesome. Huge respect and a big thank you!
Super useful! I think a lot of people suffer from shoulder pains (minor or major). Thanks a lot and keep it up guys!
Great video Jake. I have been following you and Steve for a long time. Could you do a video on preventing neck strain with exercises/stretches? Fitness Culture is amazing!!!
This is just insanely good, I am really amazed.
Also this dude looks awesome.
Such a good video, great delivery, will be using on myself and adding into my clients routines. Many thanks
p.s. I would also like to see a video on hip mobility like others have asked below.
this deserves more subs
Wow this is a game changer. Have had some trouble benching lately due to compensating and tight traps. This is making it a lot easier!
great.. i have a shoulder injury. i ll do these exercises. thank u
Injured my shoulder 2 weeks ago. Deep inside. Only experiencing pain in specific dimensions. I watched this video and added much of it to my rehab routine. Was able to bench press today albeit with some stability issues. But a huge leap forward from last week when benching was not an option. Great stuff.
I had rotator cuff surgery and external mobility is my issue. Gonna definitely try all these!
Great content Jake and Fitness Culture team! I agree with Sam, could you do a hip mobility, but then also one for the neck. I exprience lower neck and upper spine challenges and tighteness. Would love so "go-to" stretches. Also, as I travel, various beds and hotels make neck life rough...this would help greatly. Thanks team!
Such a good video. So informative no bs no fluff absolute top notch info. And I watch a lot of videos.
I appreciate that!
wow, that's a great video!
Amazing content. Instant subscribe. A quick video on how to properly use a lacrosse ball on your back and shoulders in key areas would be great. 👍🏻
This channel is awesome, not sure why it’s not getting more traffic. Thanks for all the help Jake!
Thanks brotha!
when did Channing Tatum become so buff?
Yeah! I'm a truck driver. much in the neck and shoulder goes dead. Have been doing a couple of adaptations of a couple of these exercises for some time now- keeps me going. Looking forward to diving in more.
Instant add to my must watch/do routine! Great content!!
Glad you enjoy it!
Yeah Jake! You look and talk like true fitness professional.
Excellent. Perfect instructions. #technition
great content! bravo Jacob ;)
Outstanding content - thorough, comprehensive and well explained. Best video I've seen on the topic without a doubt. Thanks guys.
Thank you!
Had to sub after seeing this.
Great Video! Thx. You!👍👍👍👍👍👍👍👍👍👍👍
This video is more beneficial than several physical therapy appointments I've had combined
You're such an excellent motivator, Jake! Such good content!
Needed this ! Gonna use this for my rounded shoulders 👍🏽
Another amazing thing is hanging shoulder length from pull up bar till failure helps to re align and strengthens your shoulders and back
See a sample of how we structure workouts paired with these exercises → www.fitnessculture.com/shoulder-mobility-exercises
Fitness Culture when do you incorporate your banded routine and how many sets/reps/time do you do for reps and sets? Thanks guys!
Great stuff, THANK YOU!! yes, please, hip mobility vid!! :-)
THANK YOU from someone with chronically tight shoulders.
amazing content and original, to me at least.
these videos are so helpful! full body mobility routine?
Did this routine today. Definitely was more open afterwards. Felt really good. Going to try to do it 2-3 times per week. Thanks for uploading this video!
and now?
This is dope i have partial torn labrum just scar tissue now but my shoulders are really frozen
Thank you so much for sharing this. The foam rolling examples is amazing. I have tons of issues and try foam rolling but think I am not doing it well. Can you make a foam rolling tips/tricks video for each muscle group? If you have this already just link me to it and ill check it out. Thank again.
Sitting is the new smoking! 😑 Love this video!!
“The pain’s going to go away...at some point.” 😂
Who's watching this excellent content right now?
had rotator cuff surgery in may of this year...hoping this will help in my rehabilitation and/or strengthening
Excellent teaching..i just wish people who have very good mobility already aren't used as models for exercises for stiff people. It's hard to judge of you're doing them correctly or how to modify when not even able to get into these starting postures
Jeff Cavaliere would not be happy with that Cuban press thing as it involves internal rotation. All the rest seems legit. Good content!
Thanks for checking our video! We're glad you like it. There are always different opinions in the industry but for us we believe in the cuban press. Sorry Jeff.
I’m not sure if you guys have a app or website but I really really like this channel.
Thanks! We do have an app. You can check it out at www.fitnessculture.com
I suffer from a dislocation injury this helps a ton ! How frequent should the exercises be performed? Is it best prior or after training
Great content! Anything on elbow pain?
the foam roller stuff i deffinately took notes, got anything on stretching biceps atm mine is tight where i feel it in the shoulder.
Some key steps for those recovering from a should or neck injury.
Jake, can you do a video commenting on guys w/ labral tears in shoulder particularly the glenoid for myself. I've had this problem for ten years so unlikely its going to heal but I'd like to know ways to make it as good as possible.
Holy F$#%^in crap! I knew my mobility was bad...horrible but it's really terrible, thanks. I'm on it.
hi thats very good thank u sir, is there anything for anterior pelvic tilt 😇
in todays culture of anti ergonomics this is a must!!!!!
jake hutton the best