Pain Free Joint-Friendly Workouts That Build Strength and More Muscle! CLICK HERE

No Products In Your Cart

There are no products in your cart, continue and browse our products.

View Shop

3 Amazing Shoulder Warm-up Drills with Bands

In a recent article, I showed a fast 3 minute band warm-up for the shoulders.  Because of the popularity of that last video, I filmed 3 more band exercises to help you get your shoulders right before any upper body training session.  You can quickly and easily add these 3 new movements into that warm-up routine.

What you’ll find is these types of movements don’t have to be reserved for just an upper body workout.  When you squat, you have to have great control of the barbell, right?  Well, this requires a compromising position for your shoulders, especially if you have poor posture or your last training session was a monster bench day; which would have left you sore as hell across your chest and shoulders.  Make it a priority to warm-up your upper body for your lower body training sessions and your body will thank you and you’ll feel much stronger.

Extension into Flexion

This move is money.  Really focus on pulling the arms fully into extension.  This will mean the band will stretch across your hips, adding more tension at the end-range.  When driving into flexion overhead, you might find your arms form a “Y” and are not straight up, especially if your shoulders and upper back don’t have the best mobility.  You can make a perfect superset with this movement and thoracic extension on the foam, and quadruped extension and rotation.

Snow Angels

I love how dynamic this movement is and how it really activates the upper back.  Focus on a tall, upright torso and keep your ribs locked down and in neutral.  The head will have a tendency to float around and you can lock it in place, just by pressing your tongue on the roof of your mouth.  You’ve probably seen this type of stabilization technique with athletes who wear mouthguards.  Using your tongue to stabilize your head and neck is the same thing.  Pull the band back behind you as far as you can to increase the dynamic stretch on the chest and shoulders.

Dynamic Chest Stretch

You’ll turn away from the cage and grab a band in each hand.  This movement is more of a dynamic stretch, as opposed to, an activation exercise, but it feels amazing when supersetted with the previous movements.  Try to move your arms in big looping circles and continue breathing throughout the set.

I hope you like the new band exercises.  Please add them into the previous 3 minute band warm-up and let me know what you think int he comments below.

By on October 24th, 2012


  • Discover Pain Free, Joint-Friendly Training
  • Get Super Effective Workouts and Programs
  • Inspirational Life Lessons Each Week
  • Effective Habits For Busy Entrepreneurs

Proud Dad. Ambassador of Kindness. Champion Hugger. Aspiring Daoist. Strength Coach. Entrepreneur. Author.

Comments (6)

  1. Posted by - Jon on October 25, 2012

    What kind of band do you use? I dont see any yellow ones on the rogue fitness site. Thanks

  2. Posted by - maureen on October 25, 2012

    what do you do if you cannot do these because of the pain you already have..I cannot even reach accross my body with my right arm…i probably will need the same surgery on this shoulder as I had on the other. I enjoy your site and the videos and demonstrations are top notch…

  3. Posted by - Ryan Thorr on October 28, 2012

    Hi Jim, good warm-up resistance exercises. People often tend to forget or are not aware how important warming up is – it helps to decrease the risk injury, and gets blood and nutrients flowing more effectively, therefore ensuring an efficient workout.

  4. Posted by - Minotaur67 on October 29, 2012

    Good job but you should at least post who wrote the poem. Sorry but its hardly appropriate using that poem. It’s disrespectff in my opinion. Thanks for the good warm ups , pretty darn good.

  5. Posted by - Lasik on November 1, 2012

    I like reading articles which were written by an expert. I think, a good warm-up is the key for a good exercise.

  6. Posted by - Alex Guillien on February 10, 2015

    Great stuff as always Coach! Where would one get the bands that are used in the video? Also, AWESOME video “stop being a victim” today

Leave a Reply

Your email address will not be published.