Bullet Proof Shoulders

Arnold Press

Start with dumbbells at shoulder height, palms facing you. As you press the weights overhead, rotate your palms to face forward so you finish in a standard press position. Reverse the rotation as you lower. This combines pressing with external rotation to target all three heads of the deltoid.

Leaning Shoulder Shrug

Lean away from a solid structure at an angle, holding a dumbbell in the hand closest to the structure. Elevate your shoulder toward your ear by shrugging, squeeze at the top, and lower slowly. The leaning angle creates a longer range of motion than a standing shrug, targeting the upper trapezius more effectively.

Shoulder Rotations - Prone

Lie face down on a bench with one arm hanging off the side, elbow bent at 90 degrees and upper arm at 90 degrees from your body. Rotate your forearm from pointing at the floor to pointing at the ceiling in a controlled arc. This prone variation places consistent loading on the external rotators throughout the range.

Pec Stretch Prone

Lie face down and place one bent arm out to the side at 90 degrees. Roll your body away from that arm by pushing up with the opposite hand, feeling a stretch through the chest and front of the shoulder. Hold at a comfortable depth and adjust the arm angle to target different fibres of the pectoral.