3 Unconventional Shoulder Health Exercises
I almost went with a flashy title about three unconventional shoulder health exercises that aren’t band external rotations, but I didn’t want to come off as pretentious. I also thought about adding something like “and STOP DOING KIPPING PULL-UPS FOR THE LOVE OF GOD,” but that sounded a bit much. Introductory nerves aren’t my strong suit anyway.
I’m not against external rotation drills (band, side-lying, or other variations). I actually use them with clients who have shoulder discomfort or a long history of rotator cuff issues. Activation studies show these moves work, and side-lying external rotations can be excellent when done correctly. They’re effective for many people, most of the time, but they’re not exactly thrilling.
Training, especially rehab, should feel like training. So here are a few drills you can add to your routine.
1. Seated Reach & Row
I picked this up from strength coach Conor Harris. I’m starting to believe that addressing Serratus weakness solves a lot of problems: shoulder pain, neck pain, back pain, or even trouble starting a lawnmower. A reach (protraction) targets the Serratus anterior, while ribcage expansion helps the shoulder work smoothly with the ribcage. The ribcage curves outward and the shoulder blade sits more inward and rounded; getting them to move together is key to reducing that “my shoulder hurts” feeling.
A stiff ribcage can limit rotation and expansion during breathing. The combo of a reach with an alternating row, plus pausing to inhale to encourage posterior ribcage expansion, can help “unjam” the system and improve how the shoulder blades move.
In short, shoulder health often starts with how the ribcage and scapula work together. If the ribcage can’t move, the shoulder won’t move well.
2. Elbows Up Banded Press
Building on the Serratus idea, here’s a strong drill I borrowed from a friend: after a tough upper-body day, do 2–3 sets of 10–20 reps instead of band external rotations. It has a solid pump and a bit of a meathead vibe, but it gets the job done.
3. 1‑Arm Band Upper Cut
This drill goes well with squats or deadlifts because it helps set the shoulder blades in a safer, slightly downwardly rotated position. It’s great for lifting heavy things and keeping the joint safe, but it’s not a universal fix for all shoulder health. The shoulder blades should move in many directions around the ribcage. The upper cut targets the Serratus for reaching and also the upper traps to aid upward rotation. Make the movement flow by directing everything through the pinky finger—think of pointing the pinky forward, then lifting up toward the ceiling. This helps the shoulder blades move around and up the ribcage, and it feels great.
Want more similar ideas (and more)? The Complete Trainers’ Toolbox is on sale this weekend, featuring a 60+ minute webinar on improving overhead mobility and over 16 hours of content from experts like Dean Somerset, Dr. Lisa Lewis, Dr. Sam Spinelli, Meghan Callaway, Dr. Sarah Duvall, Alex Kraszewski, Kellie Davis, and Luke Worthington. For fitness professionals, it’s a broad resource covering program design, pelvic floor considerations, assessment, and psychological skills, among other topics. There are payment options and CEU credits, too.
That’s the gist. Okay, it’s a bit quirky, but there you have it.
