Chiropractor, strength and conditioning coach, and seasoned powerlifter Dr. Jordan Shallow has experience working with top-tier athletes, particularly for rehabilitation, which has led him to favor mobility and stability in his training approach.
In a Jun. 12, 2024, Instagram Reel, Dr. Shallow showcased his application of these principles to his “arm day” workouts, presenting three exercises tailored for arm strengthening.
Dr. Jordan Shallow’s 3 Arm Exercises
- Single-Arm Rear Delt Flye
- Low Cable Biceps Curl
- Dip
Check it out below:
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Dr. Shallow explained that these exercises are excellent for arm strengthening and enhancing the shoulders’ ability to perform hyperextension. He suggests this motion should be more commonly utilized in upper body training. Rear delt flyes, low cable biceps curls, and dips promote this range of motion to help improve shoulder functionality.
“Rear delt flys, dips, and low cable bicep curls are a really good way to reinstate some of that movement quality and the properties associated at the scapula and rib cage with getting your arm behind your body,” says Shallow.
A 2006 study in Physical Therapy establishes a connection between issues in shoulder functionality and scapular dysfunction. (1)
Dr. Shallow’s Arm Routine
Dr. Shallow highlighted a common oversight in arm training that occurs when individuals adopt a push-pull-leg split. He recommends a deliberate focus on arm training rather than piling arm training into other training days.
A lot of guys forego arm training for a push-pull-leg split. In longevity terms, you want train movement quality, not just lifting things quantitatively.
Dedicated arm training provides a unique opportunity to focus on key aspects of shoulder development that aren’t addressed during back or push days. These aspects encompass:
- Shoulder Range of Motion
- Shoulder Function
- General Shoulder Movement
Dr. Shallow posits that training the shoulders for hyperextension is crucial. Many rely on the overhead range of motion as a standard measure of shoulder function. Still, Dr. Shallow believes how an athlete’s shoulder navigates hyperextension is equally indicative of its health.
The overhead range of motion…is a litmus test for shoulder function. There’s a lot to be gleaned from how someone moves their shoulders into hyperextension.
Dr. Shallow incorporates dedicated arm days into his training regimen. These sessions introduce the shoulders to unique positions that are rarely, if ever, achieved through exercises targeting larger upper-body muscle groups. For Dr. Shallow, arm days are critical for maintaining mobility and counteracting the lingering effects of past injuries.
This arm day has helped me stay on track, fighting against some chronic issues I have that stem from old injuries.
References
- McClure, P. W., Michener, L. A., & Karduna, A. R. (2006). Shoulder function and 3-dimensional scapular kinematics in people with and without shoulder impingement syndrome. Physical therapy, 86(8), 1075–1090.
Featured Image: @the_muscle_doc on Instagram
