Andrew Lock's floor-based shoulder warm-up uses three dumbbell moves: T-raises, palm-down lateral raises, and palm-up rear-delt raises. Ten reps each activates your upper back and rear delts before pressing, and fixes rounded-forward shoulders.
In this video, we're going to show you an exercise to help with shoulder dysfunction. It's the Lock Big 3. So what we're going to do is we're going to go onto the floor and we're going to start by doing a T-raise. So the way we do this is you head down, grab the dumbbells to the side, and we are going to do— and this exercise was made famous by a friend of mine and mentor Andrew Lock, and we're going to do 10 reps. Where we're lifting the dumbbells up. So when we lower them, we want to imagine that there's eggshells below us. So we want to lift up and then gently lower. Perfect. So really lighting up that upper back. This is a great exercise for those who are rounded forward and very much in a protracted position. So we do 10 of these, then we move the dumbbells to the side with our palms to the floor. And we lift as well. Now, when we do this one, you're gonna feel your triceps, you're gonna feel your mid back, upper back, but when I do these personally, I feel it a lot in the triceps. And when you're doing this as a cue, you wanna lift and raise the pinky off the floor. This is beautifully demonstrated here. And we did 10 reps. And then finally, we do our palms facing the, so, There we are. And same thing here, we want to bring our thumbs off, you're probably feeling the tricep, mid-back, rear delts, another 10 reps, lighting up that upper back. So again, a great exercise for those who are protracted forward, need some warming up on a pressing day, bench press day. This is one of my favorite go-tos to get the whole upper back ready for a workout. This isn't about building muscle mass on the back per se, but it definitely is about warming everything up and getting that neural activation If you want more great tutorials like this, make sure you subscribe.
