Build Bigger Arms, Correct Shoulder Pain, and Crush Your Upper Body Workout with the RxFit Method ‘Corrective Fitness’
Looking for a workout that delivers bigger arms, sculpted shoulders, and zero shoulder pain? Welcome to the RxFit upper body circuit: where we blend science-backed corrective exercise with muscle-building magic. Forget choosing between aesthetics and function—you can have both. Keep in mind that the highest quality version of free athletic movement is working with a local RxFit Personal Trainer but if you aren’t lucky enough to live locally we can still help correct that shoulder issue.
Here’s how to pump up your upper body without putting your shoulders on the injury reserve list.
Why Corrective Exercise? Because Pain Isn’t a Flex
Your shoulders are the MVPs of your upper body. But poor posture, muscle imbalances, desk time, or bad gym habits can turn your workout into a fast track to injury. That’s where corrective exercise comes in—fixing weak links so you can lift heavier, grow faster, and stay pain-free.
Enter the RxFit circuit: a shoulder-friendly workout that dials up the size and strength while keeping those rotator cuffs happy.
The RxFit Upper Body Circuit: Gains with a Side of Protection
1. Scapular Wall Slides (2 Sets of 10-12 Reps)
- Why: Prehab your way to perfect posture.
- How to: Stand tall with your back glued to a wall, arms bent like goalposts. Slowly slide your arms up and down like you’re washing imaginary windows.
- Pro Tip: Keep your back and elbows touching the wall—cheating doesn’t build muscles.
- Why It Works: Boosts shoulder mobility and wakes up those sleepy stabilizers.
2. Incline Dumbbell Press (3 Sets of 8-12 Reps)
- Why: Because upper pecs and anterior delts deserve the spotlight.
- How to: Lie on an incline bench, dumbbells in hand. Lower until your elbows are just below shoulder height, then press to glory.
- Pro Tip: Keep your elbows tucked at 45 degrees to avoid turning this into a “how to wreck your shoulders” tutorial.
3. Banded Face Pulls (2 Sets of 12-15 Reps)
- Why: You can’t skip the rear delts and expect superhero posture.
- How to: Hook a resistance band to something sturdy, pull it toward your nose, and squeeze those shoulder blades like you’re crushing a walnut.
- Pro Tip: Don’t slack—control the movement or the movement controls you.
- Why It Works: Builds balance between your chest and back to prevent shoulder drama.
4. Close-Grip Chin-Ups (3 Sets to Failure)
- Why: Because bigger arms = respect.
- How to: Grab the bar with an underhand grip, pull your chest to it, and lower slowly. Repeat until your biceps cry mercy.
- Pro Tip: Engage your lats and keep your shoulders down, or risk the dreaded “I hurt myself on pull-ups” story.
5. Dumbbell Lateral Raises (2 Sets of 12-15 Reps)
- Why: Because round shoulders don’t build themselves.
- How to: Raise dumbbells to shoulder height with soft elbows, then lower with control.
- Pro Tip: Avoid shrugging like you just saw your ex. Let your delts do the work.
6. Cable Tricep Pushdowns (3 Sets of 10-12 Reps)
- Why: Bigger triceps = bigger arms. Period.
- How to: Grab a cable attachment, keep your elbows tucked, and push down like you mean it.
- Pro Tip: No swaying or leaning—it’s a tricep pushdown, not a full-body workout.
Shoulders, Hypertrophy, and You
This circuit doesn’t just slap a bandage on shoulder pain—it fixes the root cause while helping you crush your upper body workout goals. Corrective exercises like scapular wall slides and face pulls keep your joints healthy while you bulk up. It’s like rehab and a pump, rolled into one. That’s what RxFit is in a nutshell, rehab and a pump rolled into one.
Conclusion: Train Smart, Look Strong, Stay Pain-Free
Bigger arms? Check. Pain-free shoulders? Double-check. This RxFit upper body circuit is the all-in-one solution for size, strength, and longevity. Ready to rewrite your training story? Start today—because pain-free gains are the only gains that matter.
Now, go forth and flex responsibly.
