Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm’s length next to your sides. Your palms should be facing each other and your elbows slightly bent. Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so that they form a “Y”) until they’re at shoulder level. The thumb sides of both hands should be facing up. Pause, then slowly lower the weights back to the starting position.
Rear Lateral Raise
Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to your sides until they’re in line with your body. Pause, then slowly return to the starting position.
Seated Dumbbell External Rotation
Grab a dumbbell in your left hand and sit on a bench. Place your left foot on the bench with your knee bent. Bend your left elbow 90 degrees and place the inside portion of it on your left knee. Use your free hand for support. Without changing the bend in your elbow, and while keeping your wrist straight, rotate your upper arm and forearm up and back as far as you can. Pause, then return to the starting position. Switch and perform the same number with your right arm.
New York City sports medicine specialist Jordan D. Metzl, M.D. is a 29-time marathon runner and 10-time Ironman finisher. His book, The Athlete’s Book of Home Remedies, has more than 1,000 tips to fix all types of injuries and medical conditions.
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