ATG: Every Regression Counts… SHOULDERS! — Key Takeaways
For shoulder pain, train the reverse of throwing 1–3 sets of 6–8 reps with a 4-second eccentric, 1–3 times per week; if range of motion hurts, hold the top position 4 seconds instead using ground-based isometrics.
Key takeaways
Isometric holds from the ground let you load painful shoulders safely
Isometric holds from the ground let you load painful shoulders safely
- Place a too-heavy dumbbell on the floor and press/pull against it — no range of motion means no pain window, but muscles still work.
- Hold the top position up to 4 seconds per rep; same stimulus as eccentric reps without the dangerous descent under load.
1–3 sets of 6–8 reps, 4-sec eccentric, 1–3x/week rebuilds shoulders
1–3 sets of 6–8 reps, 4-sec eccentric, 1–3x/week rebuilds shoulders
- This is the author's decade-long formula for reverse-of-throwing dumbbell work (external rotation / horizontal abduction patterns).
- Ground-up isometric version uses same set/rep scheme but substitutes a 4-sec top hold for the eccentric.
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