@SicilianAmericanDreams well if you want to build the back, you do need other resistance exercises. The ones squatuniversity mentions emphasizes the shoulder rotator cuff and scapular stabilizers ... it does strengththen and stabilize shoulder joint rotator cuff muscles which are often neglected as well and the scapula ones are important because your scapula doesn't have joints. They float and are attached merely by muscles.
💪 Shoulder Rotator Exercise Advice 💪 Here's more of less a repost of my reply to someone worried about crunching sounds in his shoulder rotators, since I went through the trouble of crafting the whole comment, I figured it'd be a shame if it gets buried under replies. It might benefit someone as it definitely worked for me: 💪 Shoulder Rotator Exercise Advice 💪 Crunching noises in your shoulders can be perfectly normal, especially if there's no pain. I don't know about your age, and I assume you are a male based on your nickname. DISCLAIMER: I am a male in my very late 40s, rapidly approaching the dreaded five-oh, so I speak based on my experience and what I've learned so far after years of being ill and previously very inactive. IMPORTANT: If you are just starting to exercise or do any kind of resistance training, ALWAYS WARM UP AND STRETCH. A 10-minute light cardio session on an elliptical trainer is perfect. If you don't have access to elliptical trainer - look up simple warm-up routines, there's tons on YT. Remember to stretch after the session too. I also like to hang from a pull-up bar as long as I can as the last part of my post-workout stretching. EVEN MORE IMPORTANT: While these exercises can help, if you have significant pain, consult a healthcare professional for a diagnosis and personalized exercise plan. Here's a simple exercise that helped me a lot after I started training post-recovery from being very ill and bedridden for over 4 years. (Note that I worked my way up to full-on training at the gym, starting with walks only, then speed walking/running, and finally introducing resistance training. In just a few months, I went from getting muscle soreness after walking a total distance of about 900 meters (including a brutal 450-meter uphill climb with a huge set of stairs), to speedwalking or jogging at 6 mph on a 20% incline treadmill for over an hour with barely breaking a sweat and my heart rate remaining steady!) My trainer, a man with LOTS of experience and a gym owner, taught me this one: 💪 Exercise: Standing Arm Rotations 💪 Start Position: Stand tall with your feet shoulder-width apart. Extend your arms out to the sides, forming a |_ .o ._| shape with your arms (where `|` is your left lower arm, `_` is your upper arm, `.` is your shoulder, `O` is your head and so on for your right arm). Keep your elbows bent at 90 degrees, making fists with your palms facing outwards (if no weights) or holding light weights (like soup cans or half-liter water bottles filled to about 300 ml when just starting. DO NOT USE HEAVY WEIGHTS IF YOU ARE JUST STARTING). Movement: Move from the upright position (⬆) through a diagonal (↗) to a horizontal position (➡), then continue down (↘) about 30 degrees or whatever feels comfortable. Later, you can do a full 180-degree rotation if you feel comfortable, starting from the "L" position to the "⅂" position. Basically, Imagine drawing a big semi circle with your fists, from |_o_| positions, with your elbows locked in place, and only rotating (together with your shoulder rotators). Resistance: Use small weights (like soup cans or half-liter bottles) or just tighten your muscles to create resistance. Reps and Sets: Do 15-20 reps (reduce if you feel pain). Rest for 90 seconds and repeat 2 more times. Frequency: You can do this exercise multiple times a day. (Hope I managed to convey what you should do through text only effectively...) Keep it up, and it will help your shoulder rotators a lot, and they will thank you! Hope this helps! Just be consistent! 💪
I use large water bottles for these exercises. Really gets you hurting where you need it. Add more challenge with gripping on the bottom of the bottle to get more resistance. Would think it was simple but you can't get in all your reps the first few times 😊
💪 Shoulder Rotator Exercise Advice 💪 Crunching noises in your shoulders can be perfectly normal, especially if there's no pain. I don't know about your age, and I assume you are a male based on your nickname. DISCLAIMER: I am a male in my very late 40s, rapidly approaching the dreaded five-oh, so I speak based on my experience and what I've learned so far after years of being ill and previously very inactive. IMPORTANT: If you are just starting to exercise or do any kind of resistance training, ALWAYS WARM UP AND STRETCH. A 10-minute light cardio session on an elliptical trainer is perfect. If you don't have access to elliptical trainer - look up simple warm-up routines, there's tons on YT. Remember to stretch after the session too. I also like to hang from a pull-up bar as long as I can as the last part of my post-workout stretching. EVEN MORE IMPORTANT: While these exercises can help, if you have significant pain, consult a healthcare professional for a diagnosis and personalized exercise plan. Here's a simple exercise that helped me a lot after I started training post-recovery from being very ill and bedridden for over 4 years. (Note that I worked my way up to full-on training at the gym, starting with walks only, then speed walking/running, and finally introducing resistance training. In just a few months, I went from getting muscle soreness after walking a total distance of about 900 meters (including a brutal 450-meter uphill climb with a huge set of stairs), to speedwalking or jogging at 6 mph on a 20% incline treadmill for over an hour with barely breaking a sweat and my heart rate remaining steady!) My trainer, a man with LOTS of experience and a gym owner, taught me this one: 💪 Exercise: Standing Arm Rotations 💪 Start Position: Stand tall with your feet shoulder-width apart. Extend your arms out to the sides, forming a |_ .o ._| shape with your arms (where `|` is your left lower arm, `_` is your upper arm, `.` is your shoulder, `O` is your head and so on for your right arm). Keep your elbows bent at 90 degrees, making fists with your palms facing outwards (if no weights) or holding light weights (like soup cans or half-liter water bottles filled to about 300 ml when just starting. DO NOT USE HEAVY WEIGHTS IF YOU ARE JUST STARTING). Movement: Move from the upright position (⬆️) through a diagonal (↗️) to a horizontal position (➡️), then continue down (↘️) about 30 degrees or whatever feels comfortable. Later, you can do a full 180-degree rotation if you feel comfortable, starting from the "L" position to the "⅂" position. Basically, Imagine drawing a big semi circle with your fists, from |_o_| positions, with your elbows locked in place, and only rotating (together with your shoulder rotators). Resistance: Use small weights (like soup cans or half-liter bottles) or just tighten your muscles to create resistance. Reps and Sets: Do 15-20 reps (reduce if you feel pain). Rest for 90 seconds and repeat 2 more times. Frequency: You can do this exercise multiple times a day. (Hope I managed to convey what you should do through text only effectively...) Keep it up, and it will help your shoulder rotators a lot, and they will thank you! Hope this helps! Just be consistent! 💪
@@lucascreediv1283 Whoa there, junior! My post clearly said "approaching 50," so yep, grandpa status confirmed! But this "unc" still lifts like a beast, got his six-pack back, and trust me, the ladies (including the ones you might be eyeing) definitely notice. All this under a year of getting back in shape! Age is just a number, young grasshopper. Some of us can type faster than you can swipe on those "old-school" machines you call desktops. Besides, someone's gotta keep the new generation on their toes and help us old dogs relive our glory days. Speaking of moves, here's some unc advice: consistency is key. Don't slack on your goals, whether it's fitness or... other important areas of life. Keep grinding! And hey, if you show some respect and hustle, maybe I'll drop some tips for that "game" you're curious about - they might come in handy. Free tip #1: Never write a novels like these comments of mine when you're sliding into a lady's (or guy's) DMs on Insta 😉
Mayne I can’t even get my hands off the ground with the L external rotation and it’s just straight pain and cramps in the back of my shoulder what does this mean 😭 ik I’ve had fucked shoulders for a min all the other ones are easier but that shit got me on fire
Whichever it is, take a thick towel, squeeze it on the long side, put it on the ground as a circle, then, front at 12 o'clock and chin at 6 , you'll be able to relax your neck and breathe normally
It's not a main workout for hypertrophy of your large back muscles. The weights used here are far too small for any significant stimulus down the road. Your traps and lats for example, are prime movers. Which means they best respond to movements like pull up variations, rows and the like because you can achieve a progressive overload. They are good movements for warm ups, deloads and beginners. But the more advanced you get with your training the more difficult is it to actually get a stimulus. Particularly for your back which can deal with very high weights, compared to other muscle grups like the bizeps.
I would suggest doing pullups on your doorframe, or at the park. You can also buy 2 cheap backpacks, line them with a garbage bag, and fill them with some sand. Use a pole and put the bags on each side, then you can use it as a barbell. You can do rows, overhead presses, triceps extensions, squats, everything with the bag. It's super useful. And the added instability also means less weight is needed because of the balance required. I used that for a few years before I could go to the gym and properly work out for hypertrophy. Always remember, range of motion, and a deep stretch, ability to add more weight over time. That is what defines if it can be used for growth. The exercise shown is this video doesn't have a good range of motion, and it's not very overloadable, and it doesn't incorporate a stretch, so it isn't effective at all for building a properly strong back. Hope this helps.
It will most definitely grow the muscles of the posterior shoulders but won’t produce much hypertrophy. Great for priming main lifting movements and should be utilized before any upper body day
@@DupesZakkas if what you say is true... Why can't can't calisthenic athletes lift the same weights powerlifters do for bench, deadlift and squat? Why don't Pilates athletes have greater strength than someone who trains free weights? Why don't strongmen only train with body weight... Please explain
