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All workout plans

Shoulder Health

General fitnessBeginner

Two 25-minute sessions a week for the rotator cuff, the muscles that move the shoulder blade, and the tight chest and lats that pull the shoulder forward. Add it to any lifting plan, or run it on its own after a shoulder that has been complaining.

At a glance

Frequency
2× a week
Split
Body-part split
Session length
Up to 25 min
Weekly volume
≈38 working sets

Equipment

HomeDumbbellBodyweightResistance band

Where the week's sets go

  • Shoulders21 sets · 55%
  • Chest8 sets · 21%
  • Back6 sets · 16%
  • Arms3 sets · 8%

A week on this plan

  1. Sunrest day
  2. MonCuff & Chest
  3. Tuerest day
  4. Wedrest day
  5. ThuScapula & Posture
  6. Frirest day
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Cuff & Chest

Rotator cuff, pull-aparts, hangs, chest stretch · 8 exercises · Up to 27 min

    • Band shoulder dislocateFront delts · Resistance band2× 10 reps30 s restWide grip, straight elbows, slow overhead and back. Widen the grip until it is comfortable.
    • Band shoulder external rotationRear delts · Resistance band3× 15 reps45 s restFifteen a side, elbow tucked against the ribs with a rolled towel under it. Slow out, slower back.
    • Band shoulder internal rotationFront delts · Resistance band2× 15 reps45 s restFifteen a side, same elbow position, band anchored on the other side. Lighter than it feels it should be.
    • Dumbbell side-lying external rotationRear delts · Dumbbell3× 12 reps45 s restTwelve a side with a 1–2 kg dumbbell or a full water bottle. Elbow on the hip, rotate the hand to the ceiling and lower over three seconds.
    • Band pull-apartRear delts · Resistance band3× 15–20 reps45 s restStraight arms, band to the chest, shoulder blades together. Shoulders stay down — no shrug.
    • Scapula push-upChest · Bodyweight2× 30 s45 s restIn a plank with straight arms, let the shoulder blades pinch together then push the floor away to round the upper back. Small, slow reps for thirty seconds.
    • Dead hangForearms · Bodyweight3× 30 s45 s restRelax and let the shoulders rise to the ears. Bend the knees and take some weight on the feet if thirty seconds is too much.
    • Chest and front of shoulder stretchChest · Bodyweight2× 30 s15 s restOne a side in a doorway. Elbow just below shoulder height.

Workout 2 of 2

Scapula & Posture

Y-raises, 90/90 rotation, scapular pull-ups, thoracic · 8 exercises · Up to 24 min

    • Band y-raiseSide delts · Resistance band3× 12–15 reps45 s restThumbs up, arms to a Y overhead, shoulder blades down and back at the top. Light band.
    • Band 90/90 external rotationRear delts · Resistance band2× 12 reps45 s restTwelve a side, elbow at shoulder height and bent ninety degrees. Rotate the fist up and back without the elbow dropping.
    • Band standing rear delt rowRear delts · Resistance band3× 15 reps45 s restPull the band to the forehead with high elbows. Squeeze between the shoulder blades a second.
    • Scapular pull-upTraps · Bodyweight2× 8–12 reps1 min restHang, then pull the shoulder blades down without bending the elbows — a few centimetres of movement. Feet on a box for assistance if needed.
    • Quadruped thoracic rotationUpper back · Bodyweight2× 45 s15 s restOne a side. Hand behind the head, rotate the elbow to the ceiling and follow it with the eyes.
    • Push-up plusChest · Bodyweight2× 10–15 reps45 s restA full push-up, then at the top push the floor away until the upper back rounds. Knees down if needed.
    • Kneeling lat stretchLats · Bodyweight2× 40 s15 s restOne a side. Sit the hips back and let the armpit sink toward the floor.
    • Standing behind-head chest stretchChest · Bodyweight2× 30 s15 s restHands behind the head, elbows back, ribs down. Breathe out and let the chest open.

How to progress

Light loads and slow reps: a thin band and a 1–2 kg dumbbell are all you need, and the last rep of every set should feel the same as the first. Add a rep a week to the rotation work up to twenty, then a thicker band and back to twelve. Add five seconds to hangs and stretches each week. Nothing here should hurt — a stretch pulls, a rotation burns lightly, and any sharp pain means stop that exercise and see a physio. Best done on non-lifting days or after upper-body sessions, never as a warm-up replacement for heavy pressing.

Start this plan

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