How to do the Band Shoulder Warmup
Step by step
- Hold a light band in front of you with hands shoulder-width apart.
- Keep your arms fairly straight and your shoulders relaxed.
- Pull the band apart and, if comfortable, take it up and over your head to behind you.
- Bring it back overhead to the front the same controlled way.
- Keep tension light and take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Use a light band and widen your grip if it feels tight - the shoulders should loosen, never pinch or strain.
Coaching cue
Keep your arms long and let the shoulder blades do the moving instead of bending the elbows.
Muscles worked
- Primary: Side delts, Upper Back
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.