Try This 5 Step Shoulder Warmup Before Your Next Workout

If your shoulders hurt during your pressure workouts, you may need a better warm-up routine. Especially from shoulders are such a delicate jointthey’re worth paying extra attention to before heading to the weight rack or bench station.

Move beyond standard arm circles and band warm-ups with this five-movement series of Athlean-X trainer Jeff Cavaliere, CSCS The routine, which he calls “The Fluid Five,” is designed to work all three heads of your delts (the front, middle, and rear delts) while moving your shoulder joints through the three planes of motion. Even if you’re only going to press in the sagittal plane, your shoulders will be better for it.

All you need for the routine is a weight plate. Remember that this is a warm-up; You should probably leave the larger plates on the rack, especially if you’re not that strong or have pre-existing shoulder problems. Instead, pick up a weight that you can move comfortably; the goal is to feel better after you run the set, not knocked out of work before you even start your first set of work.

The Fluid 5 Shoulder Warm-up Series

Do 8 reps clockwise, 8 reps counterclockwise

Cavaliere says this is a great move because it warms up the rotator cuffs by causing the shoulders to externally rotate.

Do 8 reps

This exercise takes you to the frontal plane.

Do 8 reps per side

“Make sure to lean forward a bit to make sure the focus shifts to your rear delts,” says Cavaliere. “Go up that plate and over your shoulder like you’re throwing dirt to get some extra rotator cuff work.”

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Do 8 reps

When you incorporate this move into the equation, you begin to prepare your shoulders for the raised arm position you’ll use in many shoulder-focused exercises, according to Cavaliere.

Do 8 reps

Don’t be afraid to build some momentum during this exercise.

Want even more shoulder strengthening work? check this warm up series, which uses a resistance band. So, you’ll be ready to smash your next shoulder muscle workout feeling better than ever.

Brett Williams, NASM
Brett Williams, fitness editor at Men’s Health, is a NASM-CPT-certified trainer and former professional football player and technical reporter who divides his training time between strength and conditioning training, martial arts, and running.

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