Elbow & Shoulder Prep

Elbow & Shoulder Prep is a warmup routine that gets the small muscles around your shoulders and elbows ready to work. It trains the rotator cuff, the muscles that bend and straighten your elbow, and the smaller stabilizers around your shoulder blades and forearms.

Stand tall with your feet about shoulder-width apart. Keep your arms relaxed at your sides to start. If you are using a band, grip it lightly with your hands about six to twelve inches apart and your palms facing down or toward each other.

Begin with slow arm circles, first forward and then backward, staying in a pain-free range. Next do gentle shoulder rotations: roll your shoulders up, back, and down, then switch direction. Move into light band work by pulling the band apart in small controlled motions, keeping your elbows nearly straight but soft. Finish with slow light straight-arm leans, placing your hands on a sturdy surface and letting your body weight shift gently over your shoulders and elbows while your arms stay straight.

Breathe normally throughout and keep your ribs down and core lightly engaged. For an easier option, make the circles and rotations smaller and skip the band pulls. For a harder option, add a little more band work or hold the straight-arm lean a little longer while keeping the same slow, light feeling.

Fault: You rush through the circles and rotations. Fix: Slow everything down so each circle, rotation, and band pull is deliberate and controlled.

Fault: You bend your elbows during the band work or straight-arm leans. Fix: Keep your arms straight but not locked out, letting your shoulders and elbows do the work they are meant to do.

Fault: You skip the straight-arm lean because it feels boring or unnecessary. Fix: Do the slow light straight-arm leans every time, since they help condition the elbow tendons and prepare you for the session.