The typical side-lying dumbbell external rotation overloads the middle of the range. If you use a resistance tube, it overloads the end range. But there’s a way to overload the start range. I learned this from shoulder specialist Dr. Dale Buchberger, so I coined it the Buchberger External Rotation.
Simply lean back while performing a side-lying dumbbell external rotation. This shifts the resistance curve, creating greater overload at the bottom (or start) of the range. By incorporating this movement periodically into your training, you can promote even strength development throughout the entire range of motion.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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