Bag Training Shoulders Guide: Bodyweight Stability
Master the Bag training exercise for stronger shoulders. Learn the correct form, common mistakes, and stability benefits in this bodyweight guide.
How to Perform
- Stand with your feet shoulder-width apart and your core engaged to maintain a neutral spine.
- Extend your arms directly out to your sides at shoulder height with your palms facing downward.
- Maintain a slight bend in the elbows while actively reaching outward to create tension across the deltoids.
- Perform small, controlled circular motions or isometric pulses while keeping the shoulder blades retracted and depressed.
- Transition the arms to the front of the body at shoulder height while maintaining the same level of tension.
- Hold the final position for the prescribed duration while breathing steadily and avoiding shrugging toward your ears.
Common Mistakes
- Allowing the shoulders to shrug upward toward the ears
- Arching the lower back to compensate for arm fatigue
- Dropping the arms below shoulder height during the movement
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Trapezius
- Triceps
- Core
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders