Shoulder Mobility Warm Up for Stronger, Healthier Shoulders
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Strong shoulders don’t just happen during your workout. They’re built in the preparation.
When your shoulders move well and feel stable, you press stronger, control better, and reduce unnecessary strain. This simple banded warm up is designed to improve shoulder mobility, build scapular stability, and activate the rotator cuff before upper body training – so you start your session ready, not reactive.
Instructions
Step 1
Band Pull-Throughs (Anterior Shoulder & Chest Mobility): Start with band pull-throughs to open up the chest and front of the shoulders while moving the joint through a controlled range. Maintain a tall posture and smooth tempo, allowing the shoulders to move freely without forcing the range. Progression: Increase band tension or slow the tempo to increase time under tension while maintaining control.
Step 2
Band Around the Worlds (Shoulder Mobility & Control): Hold the band with straight arms and move it in a large circular motion around the body. Focus on controlled movement through overhead and end ranges. This helps prepare the shoulders for pressing and overhead work
Step 3
Band Pull-Aparts (Scapular Stability): Hold the band at shoulder height and pull it apart while keeping the ribs down and shoulders relaxed. Focus on squeezing the shoulder blades together. This activates the upper back and supports healthy shoulder positioning.
Step 4
External Rotations (Rotator Cuff Activation): With the elbow tucked into the side, rotate the forearm away from the body against the band. Move slowly and with control. This activates the rotator cuff muscles, which are essential for shoulder stability and injury prevention.
Workout Notes
• Perform this routine before upper body training or overhead work.
• Focus on slow, controlled reps rather than rushing through the movements.
• Keep your ribs down and core lightly engaged to avoid compensating through the lower back.
• Choose a band that allows full control through the range – tension should challenge you, not pull you out of position.
• If you feel pinching or sharp pain at any point, stop and reassess your range or resistance.
• Consistency matters more than intensity – regular shoulder prep helps maintain long-term joint health.
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Disclaimer:
This workout is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified health or fitness professional before starting or modifying training, particularly if you have a history of injury or medical conditions. Discontinue exercise and seek professional advice if pain occurs.