在上肢运动中，肩关节扮演着至关重要的角色。如果你的肩膀出现问题，所有的训练动作都将受到影响，这无疑是对你热爱的健身生活的一大打击。 Shoulder dysplasia is a common problem that can be caused by various factors, including long hours of sitting, leading to conditions such as kyphosis and shoulder internal rotation. In the gym, many people focus too much on their chest muscles and front deltoids, performing excessive internal rotations and shoulder flexions. This often results in underdeveloped external rotators and scapular stabilizers.

To address this imbalance, it's essential to build strength in your upper back muscles, particularly the lower trapezius, rhomboids, and serratus anterior. The following exercise will help improve your shoulder function: dumbbell lateral raises with an emphasis on external rotation.

Begin by standing or sitting with good posture. Hold a dumbbell in each hand at shoulder height with palms facing forward. Slowly lift the dumbbells out to the sides until they reach shoulder level while maintaining control throughout the movement.

Tips:

Keep your core engaged throughout the exercise.

Use light weights for proper form.

Focus on slow and controlled movements.

Aim for 3 sets of 12-15 repetitions.

Incorporate this exercise into your warm-up routine or as a standalone workout for optimal results.

By incorporating this exercise into your fitness regimen, you'll be well on your way to building stronger shoulders that can withstand even the most demanding workouts!