Uploaded June 2026 | Updated September 2026, 2 weeks ago
This is one of my "secret weapon" exercises for shoulder health (and strength) - I use it as a pressing warm-up as well. It's essentially a two-band rotator cuff exercise.
I refer to them "Co-Contraction L Raises" because you're treating the shoulder more as a unit by working a "pull" with the band in the hand and a "push" with the band around the elbow.
It's essentially the opposite of arm wrestling (helps to visualize the resistance pattern).
For me, I find this feels better on the shoulder joint than traditional rotator cuff raises (still a good exercise, don't get me wrong) because of the additional muscles being brought in to stabilize and strengthen the joint from the "other" direction as well.
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I find this to be more effective because of how the shoulder is such a mobile, dynamic joint that operates in a variety of positions. This strengthens the shoulder in a wider variety of positions.
Definitely experiment with resistances and positions! The real key to remember is that "push/pull" co-contraction action.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This is one of my "secret weapon" exercises for shoulder health (and strength) - I use it as a pressing warm-up as well. It's essentially a two-band rotator cuff exercise.
I refer to them "Co-Contraction L Raises" because you're treating the shoulder more as a unit by working a "pull" with the band in the hand and a "push" with the band around the elbow.
It's essentially the opposite of arm wrestling (helps to visualize the resistance pattern).
For me, I find this feels better on the shoulder joint than traditional rotator cuff raises (still a good exercise, don't get me wrong) because of the additional muscles being brought in to stabilize and strengthen the joint from the "other" direction as well.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass
----------------
I find this to be more effective because of how the shoulder is such a mobile, dynamic joint that operates in a variety of positions. This strengthens the shoulder in a wider variety of positions.
Definitely experiment with resistances and positions! The real key to remember is that "push/pull" co-contraction action.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
