在体验了樊少皇的肩部训练后，我们深刻认识到肩关节的重要性，它不仅是上肢运动的起点，也是执行各种动作的关键。然而，当肩膀出现问题时，整个训练体系都会受到影响，让我们不得不放弃那些熟悉而又喜爱的心脏锻炼。

Shoulder joint is indeed the core pivot of our upper limbs. If your shoulders are plagued by issues, every exercise you do will be affected, and you'll have to abandon those beloved dumbbells!

The causes of shoulder problems are numerous, but the most common issue is functional imbalance.

In everyday life, many people develop a hunched back or internal rotation due to prolonged sitting. Their scapulae drift away from the neutral position, leaving their upper backs weak.

In weightlifting training, some individuals focus excessively on their chest muscles and anterior deltoids. They perform too many exercises that involve shoulder flexion and internal rotation, neglecting shoulder extension and external rotation strength development.

This results in an unbalanced muscle force between the rotator cuff muscles and other surrounding muscles.

At this point, it's crucial to strengthen your latissimus dorsi lower fibers and teres minor for better posture correction. By doing so, we can improve overall shoulder function

Today we're going to introduce a fantastic exercise for strengthening your shoulders: Lat Pulldown + Push Press

This exercise effectively targets the deltoids' lateral head as well as strengthens the rotator cuff muscles

The movement consists of:

Lateral horizontal pull

External Rotation

Overhead press

Start in a kneeling position with arms straight overhead holding onto a lat pulley handle at ear level.

Slowly pull yourself up into a 90-degree angle between biceps brachii (upper arm) & triceps brachii (lower arm).

Hold for one second before rotating outward using only elbow joint.

Then push upwards above head while maintaining control throughout entire range.

Gradually return to starting position without jerking or bouncing movements.

Repeat this sequence until completing one set

Training Tips:

Maintain upright posture throughout.

Start with light weights ensuring proper form execution.

Keep elbows fixed at 90 degrees during each rep