The 3 Exercises That Bulletproof Your Shoulders — Key Takeaways
Do the "Big Three" prone shoulder raises (palms down, palms up, T-position — 20 reps each without stopping) to build bulletproof shoulders in under 10 minutes daily.
Key takeaways
Rib-locked shoulder opener exposes true thoracic restriction
Rib-locked shoulder opener exposes true thoracic restriction
- Interlocking thumbs and pulling ribs in prevents lumbar compensation — most people arch the lower back masking tight thoracic mobility.
- 10 reps with a 5-second hold on the last rep; any gain in range comes from the shoulder, not a spinal cheat.
Prone shoulder raises: let the shoulder move freely, don't force it
Prone shoulder raises: let the shoulder move freely, don't force it
- Physio Dr. Andrew Lock's cue: 'the shoulder will do what the shoulder wants to do' — focus on lifting, not controlling the joint path.
- Three positions (palms down, palms up, T) hit different rotation angles; 20 reps each without stopping to maximize stimulus.
Daily passive hanging is a standalone protocol for shoulder health
Daily passive hanging is a standalone protocol for shoulder health
- Recommended as a daily practice — install a doorway pull-up bar specifically to make this accessible and consistent.
- Positioned as especially valuable for people with existing shoulder conditions, not just prehab.
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In this video
- 1mIntroduction and Series Overview
- 1mThe Big Three (Prone Shoulder Raises)
- 4mThread the Needle on All Fours
- 5mProtracted Plank Hold for Straight-Arm Strength
- 7mInterlocked Thumbs Shoulder Opener
- 8mSupine Thread the Needle
- 9mClosing and Consistency Reminder
“the shoulder will do what the shoulder wants to do”
— Dr. Andrew Lock
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