Shoulders
Banded Shoulder Drills
A foundational warm-up and mobility sequence designed to improve glenohumeral health and upper back stability.
How to perform.
Follow the sequence — setup is half the lift.
Grasp a light resistance band with an overhand grip, keeping your arms straight and hands slightly wider than shoulder-width.
Perform pull-aparts by extending your arms horizontally to your sides until the band touches your chest, squeezing your shoulder blades together.
Transition to over-unders by rotating your straight arms in a wide arc from your hips, over your head, and down to your lower back.
Execute face-pulls by anchoring the band and pulling it toward your forehead, focusing on external rotation and elbow height.
Maintain a tall posture with a neutral spine and slight glute engagement throughout every repetition.
Control the tempo by ensuring the band does not snap back during the eccentric or returning phase of each movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during the pull.
- Hyper-extending the lower back to compensate for limited mobility.
- Using a band with too much tension to maintain fluid motion.
- Bending the elbows to complete the range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.