在上肢运动中，肩关节扮演着至关重要的角色。如果肩部出现问题，所有的训练都将受到影响，甚至不得不放弃心仪的重量训练。 Shoulder dysfunction often stems from functional imbalance, a common issue in modern life due to prolonged sitting and resulting in conditions such as rounded shoulders, internal rotation, and upper back weakness.

In the gym setting, many individuals focus excessively on their chest muscles and anterior deltoids through exercises like shoulder flexion and internal rotation. Consequently, the external rotation and abduction capabilities of the shoulder are underdeveloped, leading to muscle imbalances.

To address this disparity, it is essential to strengthen the external rotators of the shoulder joint by targeting muscles like infraspinatus, teres minor, posterior deltoids (upper fibers), trapezius (lower portion), rhomboids (middle section), latissimus dorsi (upper part) via exercises such as cable lateral raises with forward phase or neutral grip vertical pull-aparts. These actions help correct postural issues related to forward leaning or internal rotation.

Today's exercise tutorial will introduce you to an effective workout routine for enhancing your shoulder flexibility: Lateral Raises + Vertical Pull-Aparts

This combination of movements aims at improving external rotations along with horizontal adduction in addition to rectifying posture-related issues. The sequence includes:

Cable Horizontal Adduction

External Rotation

Forward Phase Vertical Pull-Apart

Performing these steps:

Assume a kneeling position while keeping your body straight.

Grip a cable handle using an overhand grip.

Ensure that the cable is at shoulder height.

Perform lateral raises until your arms reach 90 degrees relative to your torso before pausing momentarily.

Then slowly move into external rotations followed by slow overhead vertical pulls-ups until returning back to starting position.

Repeat these movements within one set for optimal results.

Training Tips:

1 Maintain a steady posture without swaying during each movement.

2 Practice with lighter weights for proper form execution.

3 Keep elbows fixed at 90-degree angles throughout each exercise cycle