✅ 4 Shoulder Stability Exercises!

Scapula Stability ⚙️

Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement.

⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences:

1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps.

2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids.

3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators.

4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps.

🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks.

🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week.

Questions bellow!
Appreciate you here.

With Love,
Gabo

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Scapula Stability ⚙️

Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement.

⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences:

1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps.

2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids.

3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators.

4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps.

🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks.

🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week.

Questions bellow!
Appreciate you here.

With Love,
Gabo

[ColdSmokeGFX]

As someone who has chronic shoulder issues and tried everything imaginable, this is the only stuff that is really effective for me. Originally saw it in Bugez videos

[mrbenz]

Hi. I have winging scapula and rotator cuff tear and started today for the first time and feel so good already. Thank you darling.

[taligakasatkina]

Красота!
Поставила лайк, за его труды и упорство!

[ogrbell]

This is awesome. You can also place yoga blocks under the elbows in the second position and lift hands with the thumbs up to train the external rotators.

[ulatrokok]

Imagine doing a random things and found a new movement

[vkhrolov]

He’s got the Demon back 😳💪🤘loving these. Been doing these exercises for about a month and seen great increase in my strength and flexibility. You guys rock!

[fannycampbell]

IM TRYING THIS FOR SHOULDER ARTHRITIS!!!

[AG-iulv]

Thank you, I have had a lot of stability issues in my dominant shoulder, I'm sure you know what a pain in the eyeballs rehabbing that can be. I appreciate the demo and the instructions. ❤

[lydia]

NICE 👍👍!
I'm going to try these moves because my left shoulder is really giving me some problems!
Thanks! 🙏👍

[panapana]

I really enjoy using a broom stick for my shoulders recently. Pressing it behind the neck, lifting it with straight arms, twisting it like a kayak paddle. The more I use it the more movements I find which feel really good and help me map out the different muscles.

[alizaka]

These are pretty accurate, but to be able to train them you need different exercises with varying levels of tension by use of weights or just high volume of bodyweight movements.
This video just shows how you hit them without any external tool/machine.

[SuperAli]

My shoulder hurts from all the pull-ups and even from hanging leg raises. Does this help strengthen that? Thanks for the content

[mohitmanas]

Can you suggest something similar for lower body stability.

[Chill-Doge]

Whenever I do work on shoulder stability, I always feel my upper traps. Might be a mobility issue. Im trying improve it now

[Reaction]

If you have a bench you can lay on your chest to get much more range of motion and even incorporate light weight.

[BeHarmonious]

Thanks for these exercises, Gabo. I have a question for you about the third exercise. Do you think it will be better a supine position of the hands to concentrate the work on rotator cuff external rotators? I intend the hands in the same position as the other exercises (with the thumb up).
I'm using this exercise for better posture and to improve my handstand. Thank you

[theundisputedone]

Thank you! I’ve been struggling with certain exercises due to trap/shoulder pain, I hope it works!

[kreis]

Can u give some exercises that help people's with scoliosis please

[thisistommy]

Gabo could you please make a video explaining the biomachanics in the movement "L" in the YTWL exercise? I've been bothered by some scapulas problem for a long time and i found it hurt especially when I perform the "L" movement.