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Shoulder more weight: every month, MF shows you a new move to help you lift more

Men's Fitness, June-July, 2006

As SEINFELD'S KRAMER ONCE SAID, "People want to look like pirates" Well, no, they don't. But if briefly transforming yourself into a seafaring swashbuckler (puffy shirt optional) warmed you up for an awesome shoulder workout, wouldn't you try it? Cheek out this move from Joe Stankowski, C.P.T., a trainer in Wilmington, Del., called "drawing the sword."

HERE'S WHAT YOU DO

Hold a light dumbbell in your right hand and stand with your feet shoulder-width apart. Keeping your shoulders square with your hips, reach your right hand over to your left hip, as if you were pouring the dumbbell into your pocket [1]. Raise the weight diagonally across and away from your body--like you're drawing a sword out of its scabbard--and hold it over your right shoulder, your palm facing up and slightly behind you [2]. That's one rep. Perform one set of eight to 12 reps on each side, then rest 1-2 minutes before beginning any overhead press.

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Drawing the sword activates the rotator-cuff muscles--the stabilizers that protect your shoulder joint from injury and support it under heavy loads--helping you slash through your old max like a cutlass.

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Shoulder more weight: every month, MF shows you a new move to help you lift more

Men's Fitness, June-July, 2006

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