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5-Exercise Shoulder-Strengthening Circuit to Prevent Injury

A collection of dynamic stretches to boost your range of motion.

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Pullup
yoh4nn/Getty Images
Pullup
yoh4nn/Getty Images

Dynamic stretches and strength moves can help keep the supporting shoulder muscles in balance. Arm circles and rotations should be an important part of anyone’s routine. “Shoulders thrive on movement, so it’s important to take them through unloaded ranges of motion,” says Johnny Cooke. Do the following circuit three times before starting the rest of your workout.

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Hang Clean

Equipment
Barbell
Sets
1
Reps
1
Rest
30 sec.- 60 sec.
Maintain the hang clean position.
Exercise 2 of 5

Arm Circles

Equipment
No Equipment
Sets
1
Reps
10
Rest
--
Do 10 wide arm circles, forward and back.
Exercise 3 of 5

Shoulder Circles

Equipment
No Equipment
Sets
1
Reps
10
Rest
--
Lift both arms up to shoulder height, palms down. Rotate thumbs toward sky, then back to palms facing floor, and lower arms. Repeat 10 times.
Exercise 4 of 5

Plank

Equipment
Sets
1
Reps
Hold 30 sec.- 60 sec.
Rest
--
Begin in full pushup position, wrists and shoulders stacked. Keeping core engaged, push floor away from you.
Exercise 5 of 5

Side Plank

Equipment
No Equipment
Sets
1
Reps
30 sec
Rest
--
Lie on right side, legs and hips stacked, hand on floor directly below shoulder. Lift hips, forming a straight line from head to heel; hold 30 sec. Lower and repeat on opposite side.
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