HERCULES PRESS

The hercules press is an exercise used to strengthen dynamic stability of the shoulder. Start by anchoring a pullup assist band to a stable band anchor or squat rack beside you at shoulder height. Stand so that the band is in alignment with the side of your body. Pull the band with one hand while your elbow is bent to 90 degrees and shoulder rotated to 90 degrees external rotation. While making sure your forearm stays perpendicular to the floor, begin to raise your arm directly overhead while straightening out the elbow. Reverse the movement to complete a single repetition.

Muscles involved:

• biceps brachii

• supraspinatus

• lateral deltoid

Related conditions:

• proximal biceps tendinitis

• rotator cuff tendinitis

• dynamic shoulder instability

• shoulder impingement

• rotator cuff strain

Exercise videos