Abduction

To test your one-rep max (1RM) for shoulder abduction strength, you will need access to a gym or weightlifting equipment that allows for shoulder abduction exercises. Here are the steps to follow:

1. Warm up: Before starting your testing, make sure to warm up your shoulder muscles thoroughly. You can do this by performing some light cardio exercises or by performing a few sets of shoulder abduction exercises with a light weight.
2. Select the weight: Once you are warmed up, start with a weight that you can easily lift for 10-12 repetitions. This will be your starting weight.
3. Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 5-10 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.
4. Rest: Once you have reached the point where you can no longer perform 10-12 reps with good form, rest for 3-5 minutes.
5. Test: After the rest, try to lift the heaviest weight you can for one repetition with good form. This will be your 1RM for shoulder abduction.
6. Cool down: After you have tested your 1RM, make sure to cool down your shoulder muscles with some light stretching.

When performing shoulder abduction, you can use dumbbells, a cable machine, or a lateral raise machine. Stand with your feet shoulder-width apart, hold the weights or handles at your sides with your palms facing in, and raise your arms laterally to the side until they are parallel to the ground. Lower the weight back down slowly and with control to complete the repetition.

Note: It's important to have a spotter when testing your 1RM to ensure your safety.

Normative data for 1RM shoulder abduction strength varies depending on factors such as age, gender, body weight, and fitness level. However, here are some general guidelines based on the American Council on Exercise (ACE) for healthy, active adults:

• Beginner: 10-15 pounds (women), 20-25 pounds (men)
• Intermediate: 15-20 pounds (women), 25-30 pounds (men)
• Advanced: 20-25 pounds (women), 30-35 pounds (men)
• Elite: 25-30 pounds (women), 35-40 pounds (men)

Flexion

Testing your one-rep max (1RM) for shoulder flexion strength involves determining the maximum weight you can lift for one repetition with good form. Here are the steps to follow:

1. Warm up: Before starting your testing, make sure to warm up your shoulder muscles thoroughly. You can do this by performing some light cardio exercises or by performing a few sets of shoulder flexion exercises with a light weight.
2. Select the weight: Once you are warmed up, start with a weight that you can easily lift for 10-12 repetitions. This will be your starting weight.
3. Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 5-10 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.
4. Rest: Once you have reached the point where you can no longer perform 10-12 reps with good form, rest for 3-5 minutes.
5. Test: After the rest, try to lift the heaviest weight you can for one repetition with good form. This will be your 1RM for shoulder flexion.
6. Cool down: After you have tested your 1RM, make sure to cool down your shoulder muscles with some light stretching.

Note: It's important to have a spotter when testing your 1RM to ensure your safety.

When performing shoulder flexion, you can use dumbbells or a barbell. Hold the weight with your palms facing forward and your elbows close to your body. Lift the weight by flexing your shoulder, bringing your arm forward and upward until it is parallel to the ground. Lower the weight back down slowly and with control to complete the repetition.

Normative data for 1RM shoulder flexion strength can vary depending on factors such as age, gender, body weight, and fitness level. However, here are some general guidelines based on the American Council on Exercise (ACE) for healthy, active adults:

• Beginner: 10-15 pounds (women), 25-30 pounds (men)
• Intermediate: 15-20 pounds (women), 30-35 pounds (men)
• Advanced: 20-25 pounds (women), 35-40 pounds (men)
• Elite: 25-30 pounds (women), 40-45 pounds (men)

External Rotation (ER)

To test your one-rep max (1RM) for shoulder external rotation (ER) strength, you will need access to a gym or weightlifting equipment that allows for shoulder ER exercises. Here are the steps to follow:

1. Warm up: Before starting your testing, make sure to warm up your shoulder muscles thoroughly. You can do this by performing some light cardio exercises or by performing a few sets of shoulder ER exercises with a light weight.
2. Select the weight: Once you are warmed up, start with a weight that you can easily lift for 10-12 repetitions. This will be your starting weight.
3. Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 5-10 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.
4. Rest: Once you have reached the point where you can no longer perform 10-12 reps with good form, rest for 3-5 minutes.
5. Test: After the rest, try to lift the heaviest weight you can for one repetition with good form. This will be your 1RM for shoulder ER.
6. Cool down: After you have tested your 1RM, make sure to cool down your shoulder muscles with some light stretching.

When performing shoulder ER, you can use dumbbells, resistance bands, or cable machines. Stand with your elbow bent at 90 degrees and your upper arm at your side, hold the weight or handle, and externally rotate your shoulder until your forearm is parallel to the ground. Lower the weight back down slowly and with control to complete the repetition.

Note: It's important to have a spotter when testing your 1RM to ensure your safety.

Normative data for 1RM shoulder external rotation (ER) strength can vary depending on factors such as age, gender, body weight, and fitness level. However, here are some general guidelines based on the American Council on Exercise (ACE) for healthy, active adults:

• Beginner: 5-10 pounds (women), 10-15 pounds (men)
• Intermediate: 10-15 pounds (women), 15-20 pounds (men)
• Advanced: 15-20 pounds (women), 20-25 pounds (men)
• Elite: 20-25 pounds (women), 25-30 pounds (men)

References:

1. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia, PA: Wolters Kluwer/Lippincott Williams & Wilkins Health; 2018.
2. Brown LE, Weir JP. Procedures recommended for assessing resistance training progress. In: NSCA's Essentials of Personal Training. 2nd ed. Champaign, IL: Human Kinetics; 2012: 397-405.
3. Kraemer WJ, Ratamess NA. Fundamentals of resistance training: Progression and exercise prescription. Med Sci Sports Exerc. 2004;36(4):674-688. doi:10.1249/01.mss.0000121945.36635.61
4. National Strength and Conditioning Association. NSCA's Essentials of Strength Training and Conditioning. 4th ed. Champaign, IL: Human Kinetics; 2016.