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The 3 Exercises That Bulletproof Your Shoulders — Key Takeaways

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The 3 Exercises That Bulletproof Your Shoulders

Movesmethod9mJun 30, 2026

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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

  1. 1mWhy shoulders need every angle
  2. 1m1. The Big Three: palms down
  3. 3m2. The Big Three: palms up
  4. 3m3. The Big Three: T position
  5. 4m4. Squeeze finish
  6. 4m5. Thread-through (straddle)
  7. 5mDaily hanging cue
  8. 6m6. Protraction hold
  9. 6m7. Ribs-in shoulder opener
  10. 8m8. Thread the needle
  11. 9mStay consistent

“the shoulder will do what the shoulder wants to do”

— Dr. Andrew Lock

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