Shoulder Mobility Routine
Quick answer
The Shoulder Mobility Routine mainly works the front delts, side delts, rear delts, traps and rhomboids, with help from the chest. Gentle routine that loosens the shoulders and upper back and opens the chest. Beginners: 5–10 minutes, slowly and without pain, before training or on rest days.
How to do it
- Do 10 big arm circles forward then 10 backward.
- On all fours, thread one hand under your torso then open the arm toward the ceiling, 8 times per side.
- Do 8 slow cat-cow rounds on all fours.
- With your back against a wall, slide your arms up then down while keeping contact, 10 times.
- Finish with a chest stretch in a doorway, 30 seconds.
Muscles worked
MainSecondary
- Shoulders
- Upper Back
- Chest
Common mistakes
- Move slowly and stay within a pain-free range.
- Don't shrug your shoulders during the movements.
Variations & alternatives
FAQ
What muscles does the Shoulder Mobility Routine work?
Mainly the front delts, side delts, rear delts, traps and rhomboids. It also works the chest.
When should I do this routine?
As a warm-up before training, or on rest days. Move slowly, breathe calmly and stay in a pain-free range.
Is the Shoulder Mobility Routine good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
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