Overhead Press (Barbell or Dumbbell):Sit or stand with a barbell or dumbbells at shoulder level.Press the weight overhead, fully extending your arms.Lower the weight back to shoulder level
Lateral Raises:Hold dumbbells at your sides. Lift your arms out to the sides, keeping a slight bend in your elbows. Stop when your arms are parallel to the ground, then lower them back down
Front Raises:Hold dumbbells in front of your thighs. Lift your arms straight in front of you, stopping at shoulder height. Lower the weights back to the starting position.
Face Pulls: Use a cable machine with a rope attachment. Pull the rope towards your face, keeping your upper arms parallel to the ground.Focus on squeezing your shoulder blades together
Shrugs:Hold dumbbells or a barbell at your sides. Elevate your shoulders towards your ears. Lower them back down in a controlled manner
Rotator Cuff Exercises:Internal and external rotation exercises using resistance bands or light dumbbells can help strengthen the rotator cuff muscles
Upright Rows:Hold a barbell or dumbbells in front of your thighs. Pull the weight straight up towards your chin, keeping it close to your body