Here are 10 of my go-to exercises for keeping the shoulders feeling good, and functioning at a high level. If doing pull-ups is a goal of yours (or if pull-ups are already part of your training), these exercises will be very beneficial. Even if you don’t do pull-ups, these exercises will be useful.
#1) Stability Ball Rotator Cuff Strengthener
This exercise strengthens the rotator cuff. I bet many of you can’t name the four muscles that make up the rotator cuff ;). I’ll give the answer at the bottom of this post.
Coaching Tips:
- Elevate a ball on a wall so it’s about chest height.
- Fully extend your arm, and place one hand on the ball.
- Your body should be in a straight line from your head to knees.
- While keeping your arm fully extended, and hand about chest height, perform circles with the ball. You can do them in any direction.
- The entire time, press your body away from the ball and protract your shoulder blade (move your shoulder blade away from the spine, around the ribcage).
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a straight line from your head to knees. 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 muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Did You Know: The four muscles that make up the rotator cuff are the supraspinatus, infraspinatus, subscapularis, and teres minor.
#2) Scapula Pull-Ups
This exercise teaches you how to use your shoulder blades properly during pull-ups. When many people perform pull-ups they overuse their arms, and underuse the muscles in their mid and upper back. Many people also keep their shoulder blades pinned, and fail to control the movement of their shoulder blades. This will negatively impact performance.
Coaching Tips:
- Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.
- Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso, and hips should be in a stacked position.
- You may cross one foot over the other, or you may keep your feet side by side. I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more stable 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), tuck your ribs towards your hips (wrinkle the front of your shirt), extend your knees, and contract your glutes and quads.
- Initiate the movement by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate). When you do your body should elevate a slight amount.
- Do not allow your elbows to bend/”pull.”
- Hold for a count in the top position, then lower to the starting position with control.
- When you are lowering your shoulder blades should perform the opposite movements and should spread apart and move away from the spine, away from the opposite hip, and around the ribcage (protract, elevate, and upwardly rotate).
- Do not keep your shoulder blades pinned. Lower in a single fluid movement. The lowering shouldn’t be jerky.
- For the duration of the exercise, do not allow your shoulders to excessively elevate towards your ears (a controlled shrug is ok) or roll forward, or shoulder blades to excessively elevate.
- For the duration of the exercise, maintain the pull-up specific body positioning. 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 muscles braced (360 degree brace around your spine), and contract your glutes and quads.
- In terms of breathing, do what works and feels best for you.
#3) Body Saws
This exercise strengthens the serratus, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.
When it comes to pull-ups (and many other exercises), the serratus is a key player, and is responsible for the upward rotation, protraction, and stabilization of the shoulder blades. Also, if you struggle with overhead mobility, your serratus might need to get stronger!
You may use slider pads, towels, etc.
Coaching Tips:
- Place each foot on a slider pad/towel.
- Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and squeeze your glutes.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Use the muscles in your shoulders and around your shoulder blades, and press your body backwards. When you are doing so, upwardly rotate and protract your shoulder blades (move your shoulder blades away from the spine, around the ribcage, and away from the opposite hip).
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return your body to the starting position. When you are doing so, perform the reverse movements with your shoulder blades.
- Do not keep your shoulder blades pinned. They are meant to move.
- Do not sink down into your shoulders. For the duration of the exercise actively press your body away from the floor and towards the ceiling.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#4) Tripod Stance Bent-Over Rows + Band Resistance
This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.
Coaching Tips:
- Attach a resistance band around a secure surface, and so it’s about a foot or two above the floor. Figure out what band height works and feels best for you. Loop the band around your wrist on the side that will be performing the rows.
- Place your other hand on a bench. Make sure your shoulder is roughly above your hand. Pretend you are trying to spread or suction your full hand and fingers to the bench.
- Hinge your hips back. Pretend a rope is pulling your hips backwards or that you are trying to press your hips backwards against a wall. Have a slight bend in your knees. Your head, torso and hips should be in a stacked position. Maintain this position for the duration of the exercise.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- 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.
- Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.
- In the top position, do not allow your elbow to flare out.
- Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- In the bottom position, your elbow should be close to fully extended, but not hyperextended.
- Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- 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. Your torso and hips should remain square to the floor.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#5) 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.
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 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 starting “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 or head off the floor, or curling your wrists.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#6) Roller Serratus Slides + Band Resistance
This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility.
Coaching Tips:
- Get into a tall kneeling position, and so your body is relatively close to a wall.
- Your head, torso, and hips should be in a stacked position.
- While keeping your forearms in an ”11 o’clock” position (parallel and facing the ceiling), and while pressing into the roller, lightly press your wrists out against the band. Maintain this forearm position for the duration of the exercise, and do not allow the band to lose resistance.
- At the beginning of each rep, press your body away from the roller. When you do you should feel your shoulder blades protract (spread apart and move away from your spine, and around your ribcage).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and squeeze your glutes.
- Now slide the roller up the wall, and to a range where you are able to maintain proper form.
- Do not move the roller up the wall by hyperextending your lower back and flaring your ribcage, or excessively shrugging your shoulders (a slight amount of shrugging is ok). Your torso and hips should remain square to the wall.
- Do not keep your shoulder blades pinned. They are meant to move and should protract and upwardly rotate as you extend your arms and slide the roller up the wall.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return the roller to the starting position.
- 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 muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#7) T Raises From Isometric RDL
This exercise strengthens the traps (most notably, the mid traps), improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and to some extent strengthens the posterior chain muscles.
You will not need to use much resistance to make this both challenging and effective. I only used 5 lbs and this was more than enough.
Coaching Tips:
- Hold some light weight plates or dumbbells.
- Adopt your preferred foot width and positioning, and have a slight bend in your knees.
- Get into an RDL position by hinging your hips back. Pretend a rope is pulling your hips backwards or that you are trying to press your hips backwards against a wall. Maintain this position for the duration of the exercise. Your head, torso and hips should be in a stacked position.
- Start so your arms are down by your sides. Keep your elbows straight, and use a neutral grip.
- Now perform a lateral/t-raise and retract your shoulder blades. Think about drawing your shoulder blades together and towards your spine.
- Once you hit your end range, really contract the muscles around your shoulder blades. Then lower your arms and the weights to the starting position with complete control. Your shoulder blades should perform the opposite movement and should protract (spread apart and move away from your spine, and around your ribcage).
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate. Really focus on keeping your shoulder blades down.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your posterior chain muscles.
- In terms of breathing, do what works and feels best for you.
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#8) Bar Serratus Dips/Presses
Here is an awesome exercise for strengthening the serratus, and improving shoulder and scapular controlled mobility.
While I’m using parallel bars from Base Blocks (use my code MEGHAN to save 10% on any of their products), you can also do these using two benches, but with your feet on the floor and knees bent.
Coaching Tips:
- Place your forearms on parallel bars. Your shoulders should be roughly above your hands.
- Your head, torso, and hips should be in a stacked position. Fully extend your knees, point your feet away from you (plantarflex).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and squeeze your glutes.
- Dip down and slightly forward, then press your body up and back, and really contract your serratus/muscles around your shoulder blades.
- For the duration of the exercise, do not sink down into your shoulders, do not allow your shoulders to round, and do not allow your 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 spine 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 muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#9) Single Leg Supine Plank
This exercise improves shoulder and scapular stability, and strengthens the posterior core muscles.
Coaching Tips:
- Place each elbow on a bench or other stable surface, and point your forearms up towards the ceiling.
- Set yourself up so you are in a single leg bodyweight hip thrust. Your head, torso, and hips should be in a stacked position. Your chin should remain tucked and neck in a neutral position.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Keep your shin in a relatively vertical position.
- Take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and squeeze your glutes.
- Press your elbows into the benches/drive your body towards the ceiling and retract your shoulder blades (draw each one in towards your spine).
- For the duration of the exercise, maintain this press. You should really feel the muscles around your shoulder blades, and the back of your shoulders.
- Hold for the target amount of time.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#10) Tall Kneeling Single Arm Bottoms-Up Kettlebell Presses + Isometric Wall Press
This exercise strengthens the shoulders, improves shoulder and scapular controlled mobility (and stability on the planted side), lumbo-pelvic stability, and grip.
Coaching Tips:
- Get into a tall kneeling position and face a wall/stable surface. Your head, torso, and hips should be in a stacked position.
- Hold a kettlebell in a bottoms-up position.
- On the non-pressing side, make a fist and put your hand against a wall (or other solid surface), and so it is around the height of your armpit. Push your body away from the surface and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. For the duration of the exercise, maintain this pressure against the surface, and scapular 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), tuck your ribs towards your hips (wrinkle the front of your shirt), and squeeze your glutes.
- Now extend your elbow and perform an overhead press. Do not move the object overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear.
- Now lower your arm to the starting position with complete control.
- In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso. Do not allow your elbow to flare out.
- Do not keep your shoulder blade pinned.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine 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 muscles 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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