Tip The Ultimate Shoulder Warm-Up Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Ultimate Shoulder Warm-Up Grab a light band and run through this clever drill Your shoulders will feel amazing and you' ll be ready to smash the heavy weights by Tom Morrison November 8, 2017June 29, 2022 Tags It Hurts Fix It, Mobility, Shoulders, Tips, Training The shoulder has the potential to be either the most vulnerable joint in your body OR crazy strong through a vast range of motion. Failure to have variability in your shoulder work can result in overuse injuries, especially if you go down the route of specializing in a specific strength method or sport. A little bit of boring rehab/prehab work can help. Standard strength programs generally concentrate on the positions that can be loaded the most, which make sense when you want to lift maximum loads. The problem with this is that the little guys can become very unhappy, and those little stabilizing muscles are the ones that make the biggest noise when you're injured. People don't have time to run through a million different warm-up drills and corrective exercises. But throwing in a few rotational shoulder exercises will prevent a lot of bad things from happening. Banded shoulder dislocates with an added "wrap around" are a great way to get the feel of your lats for deadlifts, pull-ups and Olympic lifts. They're also a good general warm-up for your shoulders. The reverse variation is a great way to get some pec work in, especially if you don't have any access to a cable machine. Band Dislocates with Wrap-Arounds Here's how to do it: Get a thin resistance band and take a wide grip with your arms and elbows locked out. Initiate the movement from your shoulder and start to make a big circle around yourself. When you reach the top, elevate your shoulders up into your ears and begin to bring your arms down behind, dropping your shoulders back down again. Aim to feel a stretch in both pecs and biceps and ensure both shoulders are moving together. While at full extension behind you, wrap the band around your waist and squeeze your index fingers together in front of you, focusing on using your pecs. Return to the start position and wrap the band around your waist again, this time behind you, keeping your shoulders back and down. Pull back into yourself and focus on your lats and having tall posture. Repeat 10 times or throw it in between sets during training. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Over and Backs for Delts Also called the Bradford press, this continuous tension movement is a great delt-day finisher. Bodybuilding, Exercise Coaching, Shoulders, Tips John Meadows February 27 Training Tip Standing EZ-Bar Curl Mechanical Drop Set Extend TUT and recruit more muscle fibers with this tough mechanical drop set. Here's how to do it. Exercise Coaching, Tips Christian Thibaudeau March 14 Training Tip Heavy Renegade Row Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand. Abs, Back, Exercise Coaching, Tips Joel Seedman, PhD June 19 Training Uncomplicated Barbell Strength Want to boost your big three? Use CAT squats, T-shirt benches, and paused deads. Here's how. Bench Press, Deadlift, Powerlifting & Strength, Squat, Training Paul Carter July 2