Stop Wasting Time: Do a Shoulder Warm-Up That Actually Works

If you lift in any gym long enough, you’ll see the same scene: someone about to bench, cranking out a few lazy band pull-aparts or half-hearted rotator cuff reps. The intent is good—but those “warm-ups” don’t respect how the shoulder actually works.

The result? You walk into heavy presses without the mobility, stability, or capacity your shoulder needs. That’s like trying to sprint without ever learning how to walk.

Here’s a shoulder warm-up that’s been tested with lifters, athletes, and everyday movers alike—one that builds real resilience and actually carries over to the barbell.

External Rotation: Progressions That Actually Train the Cuff

The rotator cuff doesn’t need busywork. It needs strength, control, and range. That means moving beyond the same tired band drills.

• Phase 1: Elbow by Side
  Keep it simple. Tuck the elbow, externally rotate against resistance, and own every inch of the motion.
  

• Phase 2: Elbow Elevated
  Support the elbow at shoulder height and repeat. New angle, new demand.
  

• Phase 3: 90/90 Cable External Rotations
  Face the cable stack and rotate at 90/90. This mimics the exact angles your cuff sees in pressing, throwing, and overhead lifts.
  
  

Teach Your Shoulder Blades to Move

A strong bench or press isn’t just about the arms—it’s about how the scapula glides. If you only ever “lock them down,” you’re leaving mobility (and longevity) on the table.

• Scapular Press (Quadruped)
  On all fours, retract and protract the shoulder blades. Neck relaxed, chin tucked.
  

• Offset Scapular Press
  Up the ante by placing one hand on the opposite elbow. This lights up the serratus anterior—the small but mighty “punching muscle” that controls scapular upward rotation.
  

Most lifters feel a big strength gap side-to-side here. That imbalance? It’s exactly why this drill matters.

Build Lower Trap Strength for Overhead Lifts

If your shoulders shrug every time you press, your upper traps are doing all the work. Time to shift the load.

• Scaption Raise
  Hinge forward, then raise the arms in a 30–45° diagonal. Think “reach through” the arms, not “lift the hands.”
  Even bodyweight can hit hard here. Five-pound dumbbells? Surprisingly humbling.

Train Rotation Under Load

Healthy joints aren’t just mobile—they’re strong through rotation.

• Kettlebell Corkscrew
  On your side, press the kettlebell overhead. Rotate slowly into internal and external rotation, fighting for control.
  Ten reps should leave your whole arm working, not just your shoulder.
  

Open the Upper Back and Hips With the Arm Bar

This is where warm-up meets full-body reset.

• Kettlebell Arm Bar
  Start like the corkscrew, then roll to the side while keeping the bell stacked overhead. Add gentle rotations, or just hold and breathe.
  Not only does this unlock the shoulder, it frees your thoracic spine and hips in one smooth drill.

Can’t keep both legs down? No problem—march your knees in to modify. This movement opens up the shoulder, spine, and hips, all at once.

What’s Your Shoulder Warm-Up Doing for You?

If your current routine feels like a box you’re checking off—rather than a foundation for stronger, pain-free lifts—it’s probably not serving you.

At Moment Physical Therapy with clinics in Midtown, Downtown, and Long Island City, we work with lifters who don’t just want to get through warm-ups—they want to use them to build bulletproof shoulders, confident pressing, and the kind of joint health that holds up years from now.

If that sounds like what you’ve been missing, book a session with our team. You’ll leave knowing exactly what your shoulders need—no fluff, no wasted time.