Uploaded February 2026 | Updated September 2026, 2 weeks ago

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If you’ve been dealing with cranky shoulders lately… this is for you 👇

Shoulder pain usually isn’t from “lifting too heavy.”
It’s from too much sitting, too much pressing, and not enough quality prehab work.

Here are 3 simple band moves I use (and give clients) to build healthier, stronger shoulders:

1️⃣ Banded Pull-Aparts
✅ Hands just outside shoulder width
✅ Soft bend in elbows (don’t lock out)
✅ Pull to your chest, not your stomach
✅ Think: “Spread the band apart”
✅ Ribs down, don’t arch
✅ 1-second squeeze at the back

2️⃣ Band Over & Backs (Dislocates)
✅ Start with a wide grip (narrow over time)
✅ Arms straight the whole time
✅ Slow and controlled
✅ Ribs down
✅ Only go as far back as you can without bending elbows

3️⃣ Band Face Pulls
✅ Anchor at eye level
✅ Pull toward forehead or nose
✅ Elbows high and slightly out
✅ “Pull apart” at the end
✅ Rotate thumbs back
✅ Control the return

If your shoulders feel tight, pinchy, or unstable… start here.

2 to 3 sets of each before upper body days can make a massive difference over time.

Save this for your next workout. 🔥