The Fabulous Six Shoulder Exercises

Safe, effective shoulder exercises recommended by Dr. Gobezie to strengthen your shoulder while protecting the joint. These exercises are designed to build strength without risking injury to the rotator cuff.

Download Exercise Guide (PDF)

Watch Dr. Gobezie Demonstrate

In this video, Dr. Reuben Gobezie demonstrates the Fabulous Six shoulder exercises designed to safely strengthen your shoulder. These exercises are ideal for patients recovering from shoulder injuries, those looking to prevent shoulder problems, or anyone wanting to maintain healthy shoulder function.

Each exercise is designed to avoid letting the elbows leave the side of the body during resistance movements, protecting the rotator cuff while building functional strength.

Download Printable PDF Guide

Key Principle for Safe Shoulder Exercises

The key to each of these exercises is to avoid letting the elbows leave the side of the body (abduction) when doing resistive exercises. This protects your rotator cuff and shoulder joint while still allowing you to build strength effectively.

The Fabulous Six Exercises

Master these six safe shoulder exercises to strengthen your shoulder while protecting the joint from injury.

1

Seated Row

Grasp bars straight in front of you. Pull straight back keeping elbows in close to your sides, pause, and slowly return weight to starting position.

Keep your elbows tucked close to your body throughout the entire movement.

2

Close Grip Cable Pull Down

Grasp cables with palms facing each other. Pull down and back keeping elbows in close to your sides, pause at the end of the motion, slowly return weight back to starting position.

Do not shrug shoulders up toward ear during this exercise.

3

Laying Dumbbell Chest Press

Start with weight in front of shoulders, palms facing away from you. Do NOT let elbows dip below chest level. Extend arms straight up pushing weight toward ceiling, slowly bring weight back down to starting position.

This exercise can also be done laying on the floor with knees bent, feet flat on the floor.

4

Standing Biceps Curls

Start with weight in hands, arms extended down, palms facing forward. Keeping elbows tucked into your side, pull the weight straight up in front of you until it is at shoulder height, slowly return weight down to starting position.

Keep elbows toward the front of your rib cage throughout the movement.

5

Triceps Exercises (Kickback or Pull Down)

Kickback: Bend slightly at knees and waist, start with weight at your hips, arms bent at the elbows, palms facing in toward your body, extend weight straight back.

Pull Downs: Start with rope in hands at chest height, palms facing each other. Keeping elbows tucked in to your sides, pull rope straight down, slowly return to starting position.

Do NOT shrug or swing shoulders. Only the elbow joint should move.

6

Shoulder Shrug

Start with arms extended down at your sides, palms facing in. Pull shoulders straight up toward your ear. Slowly return weight down to starting position.

Focus on straight up-and-down movement only. Keep arms hanging naturally at your sides.

Shoulder Exercises to Avoid

These exercises can put excessive stress on the shoulder joint and rotator cuff, potentially causing injury or aggravating existing conditions. Avoid these movements, especially if you have shoulder problems.

Deltoid Flies

Shoulder Dips

Chest Flies

Upright Rows

Need Personalized Shoulder Care?

If you're experiencing shoulder pain or have questions about which exercises are right for your condition, schedule a consultation with Dr. Gobezie for personalized guidance.

Schedule Your Consultation

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