How To Build Shoulder Strength and Prevent Injuries

Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

Picture this: You're reaching for something on a high shelf, and suddenly you feel that familiar pinch in your shoulder.

Sound familiar?

Here's what most people don't realize: Over 20% of adults will experience a rotator cuff tear in their lifetime—and that number jumps to nearly 40% after age 60.

But here's the part that'll surprise you: most of these injuries are completely preventable.

After working with hundreds of athletes and active adults, I've seen the same pattern over and over. The people who never deal with shoulder problems are doing just a few minutes of targeted work each week.

And here's the bonus: These same exercises that protect your shoulders also build impressive strength and create beautifully toned arms.

Let me show you the exact routine that solves all three problems—pain prevention, strength building, and shoulder sculpting.

The Hidden Weakness That's Sabotaging Your Shoulders

Your shoulder is incredibly mobile. It can move in almost every direction, but that mobility comes at a cost: stability.

That’s where your rotator cuff comes in. It’s a group of four small, but mighty muscles, that keep your shoulder joint stable and in control

• Supraspinatus – gets you started lifting your arm

• Infraspinatus & Teres Minor – your external rotators

• Subscapularis – controls internal rotation

When these muscles are weak or imbalanced, your shoulder joint starts to move poorly. That's when you get pinching, irritation, and eventually, tears.

The good news? You can improve your shoulders with just 10 minutes of work per week.

Your 4-Exercise Shoulder Armor Routine

Here's what most people get wrong: They think shoulder strengthening means jumping straight to heavy weights.

That's a recipe for injury for some people.

Real shoulder strength follows the principles of progressive overload we covered in last week's newsletter. If you follow the directions below you will be on the right path.

Perform the exercises below every other day and do 3 sets of 10 reps per exercise (this is a nice mix of strength and muscle growth) and follow the progression plan below for best results:

Weeks 1-2: Master the form with the lightest weights possible. Focus on perfect technique over resistance.

Weeks 3-4: Increase weight by 1-2 lbs when you can complete all reps easily.

Weeks 5-8: Continue progressing weight gradually. You should start seeing visible changes in shoulder definition.

Weeks 9+: Maintain 2-3 sessions per week and enjoy your bulletproof, sculpted shoulders.

Important: If you feel pinching or sharp pain during any exercise, stop immediately.

If you’re struggling with pinching or pain, look at this previous issue for tips on fixing one of the most common causes.

1. Side-Lying External Rotation

Targets: Infraspinatus & Teres Minor

• Lie on your side with a rolled towel under your top arm.

• Make a fist and keep your elbow pinned to your side.

• Slowly rotate your fist up, pause, then control it down.

Pro tip: This should feel like work in the back of your shoulder, not your arm.

2. Wall Angels

Targets: Supraspinatus

• Stand with your back flat against a wall.

• Press your arms and hands into the wall in a "W" shape.

• Slowly slide up to a "Y" while keeping contact with the wall.

This one's harder than it looks. Don’t be surprised if it’s difficult at first.

3. Banded Internal Rotation

Targets: Subscapularis

• Anchor a light resistance band at elbow height OR wrap one end of the band around your waist and hold it with the opposite hand to create gentle tension

• Keep your elbow bent at 90° and pinned tightly to your side

• Slowly rotate your forearm toward your belly, then return to the starting position with control

4. Overhead Press

Targets: Deltoids

• Stand and press your arms slowly overhead with a light band (or no weight if necessary).

• Focus on keeping your elbows slightly forward and controlling the movement.

• Make sure you don’t extend through the back (that’s the most common fault with this exercise).

This builds beautifully toned arms while reinforcing healthy movement patterns.

What You'll Notice After 4-6 Weeks

Pain Relief & Protection:

• No more morning shoulder stiffness

• Confidence reaching overhead without fear

• Better posture and less neck tension

Strength Gains:

• Ability to lift heavier weights in other exercises

• Better performance in sports and daily activities

• Improved endurance for overhead activities

Aesthetic Improvements:

• More defined shoulder caps that show through clothing

• Improved posture that makes you look taller and confident

• Better shoulder-to-waist ratio that enhances your silhouette

Look Out For Next Week

We're taking a break from our usual voting to tackle something important. Our friends at Gray Monster (a free, heartfelt newsletter that supports people caring for aging loved ones) requested we dive into stress management and maintaining health when time is limited. If you're juggling a lot right now, you won't want to miss it.

I’d Love Your Feedback

Since next week’s topic is already covered, I wanted to use this space to check in with you.

If you’ve been reading the Move More Minute for a while (or even if this is your first issue) I’d really appreciate your quick feedback.

👇 Click below to rate this newsletter:

You'll also have a chance to leave a quick comment, so let me know:

• What’s been most helpful

• What you’d like more of

• What you’d like less of

• Or anything new you’d love to see

Your input helps me make each edition better, and I read every response.
Thanks again for being here.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.