10 Gymnastics Specific Exercises To Bulletproof your Shoulders using light dumbbells.

Updated: Mar 24, 2021

If you have been stuck at home, had difficulties returning to the gym after quarantine, or for whatever reason, had practices affected due to COVID, here are some shoulder specific exercises you can do with light dumbbells.

These exercises allow for a development of increased range of motion and control throughout the specific movement demands of gymnastics.

These Exercises Start from standing then flow down to kneeling, seated, and supine.

All theses exercises are great to incorporate as side stations or side movements in-between heavy main lifts in the weight room or turns taken during practice on rings or other events. I normally incorporate some variation of all these exercises in my personal warm up as well.

Proper form and technique is extremely important throughout every repetition of every exercise. Do not perform these exercises if you have existing injuries, sharp pain, or have no experience with these movements.

Most of these exercises are sequences put together much like a routine in gymnastics, think about each movement as a mini routine where you are doing your best to perform each movement properly!

We must MASTER STABILITY and CONTROL of our SHOULDERS throughout the full range of motion!

2 sets of 3 - 6 reps at a very light weight is a good starting point for all these exercises. Progress accordingly.


Single Arm Dumbbell Hinge + Row + Tricep Extension


Dumbbell Hinge + Alternating Palm Up and Palm Down "A" Pulls


Dumbbell Hinge + Palm Up "A" Pulls + Hold at End Range


1/2 Kneeling Single Arm Shoulder Rotation


1/2 Kneeling Single Arm Curl + Press + Rotation


Pike Seated on Wall. Dumbbell Curl + Overhead Press + 45 degree Palm Up Eccentric (slow) Lower + 2 sec hold at Horizontal


Pike Seated on Wall Invert Presses


Glute Bridge + Maltese Press


Glute Bridge + Maltese Press to Overhead + Pull Back Down

Keep weight off the floor the whole set.


Single Leg Glute Bridge Hold + Maltese Press


Perform each exercise with control and fluid movement unless stated otherwise. I believe consistently performing combinations of these exercises will help keep the shoulder joint healthy, stable, and strong.

Please email me if you have any questions or if you are looking for a personalized strength and conditioning program.


Written and created by,

Ryan Terrill


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