The Shoulder Warm-Up I Actually Use — Key Takeaways
Run this band-based shoulder mobility sequence — external rotations, 45° lateral raises, YTI circumductions, face pulls, pull-aparts, whip-its, and shoulder dislocates — either as a full "shotgun" routine or by selecting exercises targeting your specific weaknesses.
Key takeaways
Limit band lateral raises to 45° to isolate the supraspinatus
Limit band lateral raises to 45° to isolate the supraspinatus
- Supraspinatus is heavily active only in the first 15-30° of abduction
- Raising past 45° shifts work to delts and upper traps, defeating the isolation
Adjust hand width on band shoulder dislocates to match mobility level
Adjust hand width on band shoulder dislocates to match mobility level
- Wider grip = less flexible; move hands closer together to increase difficulty as mobility improves
- Improves shoulder extension specifically, aiding dips, push-ups, and bench press comfort
Keep elbows high during face pulls to target external rotation at the vulnerable 90/90 position
Keep elbows high during face pulls to target external rotation at the vulnerable 90/90 position
- Pulling into a 90/90 position and rotating back and forth strengthens a common site of shoulder instability and pain
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In this video
- 1mExternal Rotation and Lateral Raise
- 1mShoulder Circumduction Sequence (Y, T, I)
- 3mFace Pulls for the 90/90 Position
- 4mBand Pull Aparts: Overhead vs T Position
- 6mWhip It for Serratus Anterior
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