Two Ways to Train the Shoulders

May 2025

Happy May, BHC fam!

Happy May, BHC fam! In this month’s fitness letter we’re going to talk about training the shoulders. Shoulder day for some of us is one of the most favorite days in the gym. For others, it’s just downright painful to the point we may eliminate any pushing exercises, especially overhead. 

Let’s start by breaking the shoulders into two sections. The Deltoids and the Rotator Cuff. The exterior muscles of the shoulder are called Deltoid muscles. There are 3 separate muscles or heads, including the Anterior (clavicular) head in the front, Medial (acromial) head along the side, and Posterior (spinal) head in the back. Each head has its own job in the function of the shoulder joint, and there are ways to train each head individually for strength and aesthetic purposes. 

Some of the more common exercises for the deltoid muscles are:

  • Freeweight or Machine Overhead Pressing (Anterior and Medial heads)

  • Dumbbell Front Raise (Anterior head)

  • Dumbbell Lateral Raise (Medial head)

  • Dumbbell or Cable Reverse Fly’s (Posterior head)

  • Pec-Dec Machine Reverse Fly (Posterior head)

The muscles around the shoulder joint, the Rotator Cuff, is made up of 4 muscles including the Supraspinatus, Infraspinatus, Teres Major and Subscapularis which provide movement and stability to the joint. There are also ways to strengthen these muscles to provide maximum stability, however these are the muscles that typically lead to shoulder discomfort including tears and impingements. 

While the rotator cuff muscles will strengthen with the deltoid exercises above, exercises that directly work the rotator cuff muscles are:

  • Cable or Banded External Rotations (Side to Side and Up and Down)

  • Cable or Banded Internal Rotations (Side to Side and Up and Down)

  • High to Low Cable or Banded Rows

  • Cable or Banded Y Raises

Both of these types of training are important for strong, healthy shoulders and should be part of your training regimen. Always be sure to work within pain-free ranges of motion, and contact a healthcare provider if your shoulder pain is chronic. 

If you need assistance with your shoulder training, or any part of your fitness programming use this link to schedule a complimentary personal training consultation. 

Yours in Fitness,

Kyle Hyde
Owner & Fitness Director
Ballard Health Club
kyle@ballardhealthclub.com

Class FocusBallard Health Club