BY EBENEZER SAMUEL, C.S.C.S.
I say it all the time: You need to push your limits and train heavy. And earlier in February, we reviewed several exercises worth pushing to their heaviest.
But that doesn’t mean that lightweight moves have no value. In fact, certain exercises are at their best with lighter dumbbells. In general, as we load exercises with heavier and heavier weights, we rely on larger and larger muscle groups. But sticking with lighter weights on certain moves can help us hammer smaller stabilizing muscles.
Building up these stabilizers will deliver underrated benefits. It’ll hone your posture and promote joint health and durability. You’ll also build a better mental connection with these smaller muscles, enabling making you better at your more classically heavy exercises too. Here are three light moves that I always keep in my rotation (and generally never train with my SMRTFT bells set above 10 pounds).
SIDE-LYING EXTERNAL ROTATION
Your rotator cuffs generally get poor bloodflow, so there’s a ton of value in doing an exercise that specifically targets them. This is the best such dumbbell move you’ll find (and it’s far better than the standing version of this move, which doesn’t actually train your rotator cuffs). Do it daily, as a warmup to every upper-body workout. Do 2 sets of 12 per side.
BEAR PLANK REAR DELT FLY
Building rear delt strength is an underrated key to a balanced physique – and it’ll keep your shoulders healthy, too. This gem of a move, which is a great finisher to any upper body session, challenges abs and glutes, too. Partly because those muscle groups are occupied, you’ll truly isolate your rear delts. Do 2 sets of 10 to 12.
SIDE PLANK THREAD THE NEEDLE
I’ve given you twisting moves before (think: windmills). But this one teaches something else, pushing you to keep your core steady while you twist only at the shoulders. In doing so, it’s attacking not just your rectus abdominis (the classic “six-pack” muscle), but your midback stabilizers and obliques. Do 2 sets of 8 to 10, taking your time on every rep.