The # 1 thing that saved my BB career

[DJ_rockett]

For you beginners and guys getting older.........

Rotator Cuff excercises ..... THE most important pre-workout item

Through 3 Competition seasons in my early 30's to today.... I learned the hard way, and it took my shot at #1 in local comps away.... because I was not smart.

See.......

Sharing is caring..... LOL Now go warm up this week and let's break through some plateau's ....

 

[DADAWG]

we used a shoulder horn for years for warmups before lifting . good stuff .

 

[evansss]

lol @ you geizers still lifting.









your absolutely right though.

 

[DADAWG]

lol @ you geizers still lifting.









your absolutely right though.

im almost 46 and few few years ago we had a workout partner who was a retired probation officer , he had to be the pastiest man alive lol . that old fart still squatted and deadlifted in the 500's and benched in the low 400's .

 

[PGHRam]

So what are some good cuff exercises?

 

[Supercharged]

So what are some good cuff exercises?

x2

 

[Juggernaut2148]

External Rotator on Knee: sit on a bench with foot propped on seat so that when you rest your elbow on the knee, the upper arm remains parallel to the floor. Start with your hand in the air, perpendicular to the floor, and slowly rotate your upper arm in an arc toward the midline of your body (keeping a right angle to the elbow) until your forearm is just above parallel to the floor. Exhale and arc the arm back up to vertical.

Propped External Rotator: sit on a bench with a barbell behind you so that your upper arm is parallel to the floor. Rest your elbow on the barbell and just as for the Knee exercise above, slowly lower the dumbbell until the upper arm is parallel to the floor and focus on contracting the small muscles in the back of the shoulder to lift the weight back to vertical.

Side-Lying External Rotator: Lie on your side (on the floor or on a wide bench) with a towel or sweatshirt propped underneath your elbow to help keep it away from your hip and allow you to keep your arm at a right angle. Keep the elbow in that 90 degree position and exhale as you slowly raise the hand up toward the ceiling, stopping just shy of vertical to keep constant tension on the rotators rather than shifting the effort to the larger deltoid muscles. Slowly lower the weight back down toward your abdomen and repeat. If you feel yourself shifting your body back or taking a rest briefly at the top of the movement, lower the weight until you have a weight you can complete for 12-15 repetitions under constant tension, 1-3 sets on each arm.

 

[evansss]

im almost 46 and few few years ago we had a workout partner who was a retired probation officer , he had to be the pastiest man alive lol . that old fart still squatted and deadlifted in the 500's and benched in the low 400's .

godbless him....was he all natty?