Shoulder Stability Exercises | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Shoulder Stability Exercises

November 1, 2010 | Featured in the November, 2010 Issue

Must See Strength Training Videos

Perform one of the following exercises during each workout to strengthen the crucial stabilizing muscles in your shoulders.

Physioball Walkout With Push-Up

  • Assume push-up position with hips centered on physioball
  • Keeping back flat and core tight, slowly walk hands forward until feet are on top of physioball
  • Perform Push-Up
  • Walk hands backward and return to start position
  • Repeat for specified reps

Sets/Reps: 3x10
Benefits: Your shoulders work to balance the body and prevent you from falling off the ball, strengthening the small stabilizer muscles that help you deliver a blow or absorb force contact with an opponent or the ground.

External Rotation

  • Lie on side holding light dumbbell in front near mid-torso with elbow bent at 90 degrees and palm facing in
  • Keeping elbow pinned to side, rotate hand away from body until forearm is parallel to floor
  • Return to start; repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 2x10 each arm
Benefits: This targets rotator cuff muscles, which keep your shoulder joint together. These muscles are easily injured, so it’s important to condition them to keep your shoulders healthy.

Hand Ladder

  • Perform the following speed ladder patterns with your hands while maintaining push-up position.
  • Forward Run: one hand in each box
  • Lateral Shuffle: two hands in each box, no crossover
  • Ickey Shuffle: two hands in each box, one hand out in diagonal shuffle
  • Reverse Ickey Shuffle: two hands in each box, one hand out in backward diagonal shuffle

Sets/Reps: 2x each pattern
Benefits: The different ladder drills train the shoulders to be strong and stable in their full range of motion, preparing them for unexpected movements or blows sustained during sports activity.

Related Exercises

External Rotation
Hand Ladder
Physioball Walkout With Push-Up
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Drew Brees Will Not Be Denied
Views: 7,109,334
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,790,507
Michael Jordan: Mind of a Champion
Views: 542,780

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

10 Ways to Get Stronger With a Sandbag

Every athlete has probably heard their coach use the term sandbagging it; referring to somebody taking it easy and not pushing themselves as hard as...

How to Design a Greco-Roman Wrestling Training Program

Make Lifts More Challenging With Resistance Bands

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How Functional Training Has Overly Complicated Strength Training

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

12-Week Resistance Band and Chain Workout

5 Ways to Get a Higher Vertical Jump

7 Strategies for Faster Workout Recovery

4 Deadlift Variations to Increase Your Pull

Never Bench Press With Your Feet in This Position

3 Post-Activation Potentiation Combos for Explosive Strength

3 Tricks for a Stronger Front Squat

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Use Eccentric Lifts to Increase Size and Strength

7 Best Lower-Body Strengthening Exercises

6 Gym Machines That Are Actually Worth Your Time

7 Farmer's Walk Variations for Improved Core Strength

4 Simple Golf Core Exercises to Increase Your Driving Distance

Build Max Power With These Pulling Exercises

Increase Your Explosiveness with the Power Curl

These 3 Single-Leg Movements Will Improve Your Squat Technique

Develop Core Strength for Throwing

The Best Single-Leg Exercises for Youth Athletes

Improve Soccer Agility with Lateral Strength Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

How NOT to Perform a Pull-Up (With Fixes)

Kyle Lowry's 12-Week All-Star Training Program

Perfect Your Squat Technique With the Unloaded Squat

How Often Should You Vary Your Exercise?

Posterior Chain Fixes to Improve Your Game

4 Exercises to Build True Lacrosse Power

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Mike Boyle's 5 Tips for More Effective Workouts

Dominate Your Bench Test With This Strategy

3 Nordic Hamstring Curl Exercises to Boost Your Performance

A Better Way to Train Your Core

5 Exercises to Develop Soccer Power

Reach New Training Heights With Resistance Band Exercises

Prevent ACL Injuries With This Exercise

7-Exercise Core-Blasting Workout

Putting Together an Off-Season Workout for Point Guards

7 Ways to Work Out Competitively Without CrossFit