5 Of My Go-To Exercises For Bulletproof Shoulders

Here are 5 of my go-to exercises for bulletproof shoulders. ⁣⁣If you are an athlete, or anybody really, these exercises will be very beneficial.

#1) Prone I-T ‘s

This exercise improves shoulder and scapular controlled mobility, and strengthens the mid and lower traps. You will not need to use much weight to make this challenging. I usually use no more than 5 lbs, and even that is heavy.⁣ ⁣ ⁣

Easier variation using a lower surface:

Coaching Tips: ⁣⁣⁣⁣⁣ ⁣⁣⁣

Place two yoga blocks/objects so they are parallel, and are approximately just outside of shoulder width apart.⁣⁣

⁣Lie face down on the floor. Your body should be in a straight line from your head to feet.

Start so your body and arms form a “t.” ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

While keeping your wrists and elbows in a fixed position, use the muscles around your shoulder blade area to lift your hands and arms over the blocks, and so your arms and body form an ‘’I.’’⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

Pause for a count in the ‘’I position,’’ and return your arms to the “t” position.⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

Do not keep your shoulder blades pinned. They are meant to move.

When you do the ‘’I’’ your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip).

When you do the ‘’t’’ your shoulder blades should perform the reverse movements.

For the duration of the exercise, do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate. ⁣

For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, flaring your ribcage, lifting your chest off the floor, or curling your wrists.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣

#2) Tall Kneeling Single Arm Pallof Presses + Hanging Weight Plate

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Both the single arm, and the hanging weight plate make this exercise very challenging in terms of stability. This exercise is also great for the rotator cuff. ⁣

Coaching Tips: ⁣⁣⁣

Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. ⁣⁣⁣ ⁣
Grab onto the band with one hand. Your hand should be in line with your armpit. ⁣⁣⁣ ⁣

Get into a tall kneeling stance. Your head, torso and hips should be in a stacked position.⁣⁣⁣ ⁣⁣⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. ⁣⁣⁣ ⁣⁣⁣ ⁣

Now extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. ⁣⁣⁣

Do not perform the raises by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, or leaning to the side. All of these are common compensations people make for a lack of overhead mobility (this lack of mobility can be due to numerous reasons). ⁣ ⁣

Pause for a count. ⁣⁣⁣ ⁣Now perform the reverse movements and return to the starting position. ⁣⁣⁣ ⁣⁣⁣

As you bring your arm back in towards your body, stop when your elbow comes into contact with your side. ⁣

Do not keep your shoulder blade pinned. It is meant to move.⁣⁣⁣

When you lift your arm, your shoulder blade should upwardly rotate, protract, and elevate (move away from your spine, around the ribcage, and away from the opposite hip).

When you lower your arm, your shoulder blade should perform the reverse movements.

For the duration of the exercise, do not allow your shoulder to elevate towards the ear, or shoulder blade to excessively elevate. ⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.⁣⁣

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣ ⁣⁣ ⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣

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#3) Tall Kneeling Band Resisted Overhead Raises

⁣This exercise improves shoulder and scapular controlled mobility. You won’t need to use much resistance for these to be challenging and effective.

Coaching Tips: ⁣⁣⁣

Get into a tall kneeling position. Your head, torso and hips should be in a stacked position.⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

Place a resistance band around your forearms/wrists. There should be resistance in the band for 100% of the exercise.

Start so your arms are down by your sides, and are fully extended. ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

While keeping your arms fully extended, and while lightly pressing out laterally against the band for the duration of the exercise, perform an overhead raise.

Use a range where you are able to maintain proper form.

Do not perform the raises by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side. All of these are common compensations people make for a lack of overhead mobility (this lack of mobility can be due to numerous reasons). ⁣ ⁣

In the top position, your arms should resemble a “y,” and should be as vertical as possible. ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣ ⁣

Pause for a count and gain control. Now perform the reverse movements and return your arms to the starting position.

In the bottom/starting position, crush your arms into your armpits and really contract your lats. ⁣

Do not keep your shoulder blades pinned. They are meant to move.

When you do the overhead raise your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip).

When you return your arms to the starting position, your shoulder blades should perform the reverse movements.

For the duration of the exercise, do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate. ⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.⁣⁣

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣

#4) Prone Dowel Lifts + Band Resistance

This exercise improves shoulder and scapular controlled mobility. To note, my shoulder mobility is way above average so don’t worry if you can’t lift your arms anywhere near as high. Even lifting your arms several inches off the floor will be very effective.

Coaching Tips: ⁣

⁣Lie face down on the floor. Your body should be in a straight line from your head to feet.

Place a resistance band around your forearms/wrists. There should be resistance in the band for 100% of the exercise.

Grab onto a dowel, and fully extend your arms. Aim to use your “pull-up” hand width. Slightly outside of shoulder width apart should work well for most people.

While keeping your arms fully extended, and while lightly pressing out laterally against the band for the duration of the exercise, lift your arms and dowel off the floor, and to a range where you are able to maintain proper form.

When you reach your full range (a range where you are able to maintain proper form), pause for a count and gain control. Now perform the reverse movements and return your arms to the starting position. ⁣⁣⁣⁣⁣⁣ ⁣⁣

Do not keep your shoulder blades pinned. They are meant to move.

Do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate. Keep your shoulder blades depressed.

For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, flaring your ribcage, lifting your chest off the floor, or curling your wrists.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣

#5) Band Resisted Supermans

This exercise improves shoulder and scapular controlled mobility. You won’t need to use much resistance for these to be challenging and effective.

Coaching Tips: ⁣

⁣Lie face down on the floor. Your body should be in a straight line from your head to feet.

Hold a long resistance band in both hands. There should be resistance in the band for 100% of the exercise, and the resistance should be even on both sides.

Start so your body and arms form an “I.” ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

While keeping your wrists and elbows in a fixed position, use the muscles around your shoulder blade area and draw your shoulder blades together and down so your arms and body form a ‘’t.’’⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

Pause for a count in the ‘’t position,’’ and really contract the muscles around your shoulder blades. Then return your arms to the “I” position.⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣

Do not keep your shoulder blades pinned. They are meant to move.

When you do the ‘’I’’ your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip).

When you do the ‘’t’’ your shoulder blades should perform the reverse movements.

Do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate.

For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, flaring your ribcage, lifting your chest off the floor, or curling your wrists.