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Anatomy of the Shoulders + Exercises to hit each head|Kabir Grover

Updated: Feb 22, 2021

The shoulder is the most movable joint in the body but it is very unstable. It is a ball and socket type of joint which allows for movement in all dimensions.

What helps stabilize the shoulder are 3 heads:-

Anterior Head - Front Deltoid

Medial/Lateral Head - Middle Deltoid

Posterior Head - Rear Deltoid

Getting into your workout without stretching and warming up your rotator cuffs is what is wrong!

What are rotator cuffs now? Rotator cuffs are another key component of the shoulder. They’re made up of four muscles namely 𝗦𝘂𝗽𝗿𝗮𝘀𝗽𝗶𝗻𝗮𝘁𝘂𝘀, 𝗜𝗻𝗳𝗿𝗮𝘀𝗽𝗶𝗻𝗮𝘁𝘂𝘀, 𝗧𝗲𝗿𝗲𝘀 𝗠𝗶𝗻𝗼𝗿, & the 𝗦𝘂𝗯𝘀𝗰𝗮𝗽𝘂𝗹𝗮𝗿𝗶𝘀. These are what aid in all overhead and rotational movements of the shoulder.

I have added warmups for the rotator cuffs to be performed pre shoulder workout.

Since the Trapezius are commonly trained on shoulder days, I’ve also added exercises to hit the traps in this anatomy.


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