Shoulder strength training program

Developed sitting with bar or dumbbell: 6 pyramidal series* 15/12/10/8/10/12 repetitions.

Grasp the bar or dumbbells in pronation at the ears. Make sure your back is fixed and sheathed. With the lumbar back in a neutral position, push vertically until the arms are fully extended before descending, taking care that the elbows are directed towards the ground.

Side lifts with dumbbells or cable: 4 sets of 8 to 12 repetitions.

Side elevation leaning says “bird”, to cables or Peck Deck: 4 sets of 8 to 12 repetitions.

Chin rowing with Z-bar or classic: 5 decreasing series