Get stronger shoulders
Getting stronger shoulders is important for the game of basketball.
Just insert this twisted version of the rear lateral raise into your regular workout. Perform the exercise with your palms facing out instead of in toward your body or facing each other, as usual. It'll force your arms to rotate externally--a rare sight in the gym--which helps prevent shoulder imbalances that can cause injuries and poor posture. Plus, you'll work your upper back and your rear deltoids--muscle groups that frequently go untrained.
1. Grab a pair of dumbbells and hold them at arm's length in front of your thighs, your palms facing forward (as if ready to curl) and elbows slightly bent. Bend at the hips until your upper body is nearly parallel to the floor. Keep your lower back slightly arched and knees bent.
2. Slowly raise the dumbbells out to your sides as high as you can without changing the angle of your elbows. Pause, then lower the weights back to the starting position.