# ExRx.net

Exercise Prescription on the Net
 It is currently Fri Jan 19, 2018 12:41 pm

 All times are UTC - 6 hours [ DST ]

 Page 1 of 1 [ 11 posts ]
 Print view Previous topic | Next topic
Author Message
 Post subject: Shoulder strength balancePosted: Fri Jun 04, 2010 10:28 am
 Rookie

Joined: Fri Jun 04, 2010 10:16 am
Posts: 22
I read an article which cited a study that gave the strength ratios for a healthy shoulder.

I am currently on a shoulder routine for posture so this is very relevant to me, but I find the ratios hard to believe, for instance 2:1 for Adduction and Abduction, with extension high on the strength list.

Although I cant directly see the text, the study can be found here with the info below: http://www.ncbi.nlm.nih.gov/pubmed/10736387

Quote:
In general, adduction (toward the body) is higher than abduction torque (2:1), internal rotation is higher than external rotation torque (3:2), and extension is higher than flexion torque (5:4). Overall, according to Halder et al., "Adduction strength is highest, followed by extension, flexion, abduction, internal rotation, and external rotation." (8) If you want to promote balance around the shoulder joint, consider the above-mentioned ratios.

I can externally rotate about 4KG on a cable pulley which is really about 2KG once you factor in the pulley is taking some of the resistance. So working up from what should be my weakest exercise I calculated that I should be adducting 7KG and extending 5KG, this sounds a bit much to me.

Can any1 actually adduct 3.5x the amount and extend 2.5x the amount that they can externally rotate?

My calculations:
Adduction 7KG (iron cross http://www.exrx.net/WeightExercises/Lat ... Cross.html)

Extension 5KG (reverse front raise, so pulling down)

Flexion 4KG (front raise http://www.exrx.net/WeightExercises/Del ... Raise.html)

Abduction 3.5KG (side lateral raise)

Internal Rotation 3KG

External Rotation 2KG

Top

 Post subject: Posted: Fri Jun 04, 2010 10:46 am
 moderator

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6593
Location: Halifax, NS
I haven't tried all the actual exercises you have so I can't work the ratios, but if I use wide grip pull down vs military press for the adduction/abduction ratio, I'm about 2:1. The other ratios also seem normal. With cable pushdowns vs cable curls for extension:flexion. 5:4 is about right. My front pec dec vs rear pec deck would be about 3:2. Beyond that I don't think you can compare the exercises with each other since the levers change with different machines and different exercises. You're probably reading more into this that is required. As long as you're in the ballpark, you're probably OK.

Top

 Post subject: Posted: Fri Jun 04, 2010 10:58 am

Joined: Sun Jun 24, 2007 3:46 pm
Posts: 1455
I think he did the math wrong, nothing in the quotation points to "3.5x". 3:2 is 1.5x, for instance.

Top

 Post subject: Posted: Fri Jun 04, 2010 1:06 pm
 Rookie

Joined: Fri Jun 04, 2010 10:16 am
Posts: 22
cable curls are elbow flexion, im talking exclusively about shoulders and only isolation movements so pull downs or pullups cant be compared to military press.

My calculations are correct based on estimates as it shows ratios of each relative movement and order of strength for all movements.

This all might seem overly analytical but from what most people have heard, fixing shoulder muscle imbalances should get rid of clicking and improve overall strength on upper body compound lifts.

Top

 Post subject: Posted: Fri Jun 04, 2010 3:58 pm

Joined: Sun Jun 24, 2007 3:46 pm
Posts: 1455
I don't think those ratios were supposed to be cumulatively multiplied together.

Top

 Post subject: Posted: Fri Jun 04, 2010 10:14 pm
 Rookie

Joined: Fri Jun 04, 2010 10:16 am
Posts: 22
What do you mean? So what do you think the resistance is suppose to be for each of those movements?

Top

 Post subject: Posted: Sat Jun 05, 2010 10:34 pm

Joined: Sun Jun 24, 2007 3:46 pm
Posts: 1455
Internal/external rotation 3:2 just means if you can rotate 30 lbs internally, you should be able to rotate 20 lbs externally. For my that's about right I think.

Top

 Post subject: Posted: Wed Jan 26, 2011 2:31 am

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3991
elvis wrote:
The most difficult exercise from all the body part is
shoulder exercise.it take much strength

If I see a link, I'm going kick your Pakistani ass. I'm all kinds of not in the mood this \$h1t.

Top

 Post subject: Re: Shoulder strength balancePosted: Mon Jul 18, 2011 5:02 pm
 n00b

Joined: Mon Jul 04, 2011 5:00 pm
Posts: 17
well, look at the muscles that extend and internally rotate your arm, the lats. Plus your pecs internall rotate and adduct. These muscles are much larger and stronger than lonhead biceps and ant. delt for flx. Relatively tiny rotator cuff and middle delt for abd. Subscap and infraspinatus for external rotation. The triceps also has a shoulder extention component.

Mdog

Top

 Post subject: Re: Shoulder strength balancePosted: Mon Jul 18, 2011 5:39 pm
 Novice

Joined: Tue May 04, 2010 5:54 pm
Posts: 85
Mdog, if you have been visiting this site for some time, you must know digging up old threads is frowned upon.

Top

 Post subject: Re: Shoulder strength balancePosted: Mon Jul 18, 2011 6:35 pm
 moderator

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7578
Location: Kudjip, Papua New Guinea
...especially digging up old spam.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Top

 Display posts from previous: All posts1 day7 days2 weeks1 month3 months6 months1 year Sort by AuthorPost timeSubject AscendingDescending
 Page 1 of 1 [ 11 posts ]

 All times are UTC - 6 hours [ DST ]

#### Who is online

Users browsing this forum: No registered users and 2 guests

 You cannot post new topics in this forumYou cannot reply to topics in this forumYou cannot edit your posts in this forumYou cannot delete your posts in this forumYou cannot post attachments in this forum

 Search for: