One of the biggest causes of poor posture and shoulder injury is a lack of upper back and scapular (aka shoulder blade) strength. These muscles stabilize the shoulder joint during movement and help keep the shoulders and torso in an upright position.

The Dumbbell YTWL is one of SPARC’s staple exercises for shoulder injury prevention and rehabilitation. This exercise safely challenges the upper back and shoulder muscles through various ranges of motion. Perform these exercises with a controlled, slow tempo and focus on squeezing your shoulder blades together as the weights travel upwards.

Perform 3 sets of 5-8 reps per movement. The muscles involved in scapula stability are not big, so heavy weights are not needed. Typically, 3-10 lb weights is enough.

Add these into your weekly strength routine to bulletproof your shoulders!