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14 Shoulder Exercises That Actually Work | No More Pain! — Key Takeaways

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14 Shoulder Exercises That Actually Work | No More Pain!

Squat University15mJul 28, 2026

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Side-lying external rotation with a 3-second descent and 3-second pause at parallel—not standing band variations—produces the highest infraspinatus/teres minor activation while minimizing deltoid compensation.

Key takeaways

Empty can raises narrow subacromial space and raise impingement risk — use full can instead

Empty can raises narrow subacromial space and raise impingement risk — use full can instead

  • Research shows thumbs-down (empty can) moves the scapula into a position that decreases subacromial space vs. thumbs-up (full can).
  • Raise in the scapular plane (~30° forward of lateral), pause 3 sec at shoulder height, lower with control.

Side-lying external rotation beats standing band version for infraspinatus isolation

Side-lying external rotation beats standing band version for infraspinatus isolation

  • Standing changes force vectors so infraspinatus isn't challenged even with heavy load; gravity only loads the muscle optimally when side-lying.
  • Pinning a towel roll under the elbow prevents compensation; stopping at parallel (not full drop) avoids shoulder joint collapse.

Serratus anterior activates maximally only if you twist and reach at end of cable/bar punch

Serratus anterior activates maximally only if you twist and reach at end of cable/bar punch

  • Punching straight forward recruits pec major and anterior deltoid; adding an upward torso twist at lockout drives scapular upward rotation and serratus firing.
  • Lower only to a few inches in front of the shoulder — going further causes scapular over-retraction and downward tip.

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In this video

  1. 1mIntroduction
  2. 1mAnatomy 101
  3. 1mSide Lying External Rotation
  4. 3mStanding External Rotation
  5. 4mW external rotation drill
  6. 4mSeated external rotation with band elbow on knee
  7. 5m90° external rotation plus press
  8. 6mSeated external rotation with weight elbow on knee
  9. 8mFull can
  10. 10mLock 3
  11. 11mPush up plus
  12. 12mLandmine press
  13. 13mLower Trap Exercises

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