Three shoulder exercises most weightlifters skip: scapular retractions with a band, side external rotations for the posterior rotator cuff, and a doorframe stretch for the front shoulder. Add them to your warm-up to prevent tightness and injury.
Here are 3 shoulder exercises that weightlifters ignore, which gets them into trouble. Most weightlifters really like to focus on the front of their body, really, especially the chest. You get really tight. First exercise is doing a scapular retraction hold. Simply take a band. I'm going back and holding my shoulder blades in place, feeling the squeeze. Second exercise is external rotation at the side, again with a band or a lightweight. Keep your arm or elbow stable at the side and just simply rotating out. This is working on external rotation, especially strengthening the posterior rotator cuff, which is important for long-term The third exercise is to do a doorframe. You can do this in a gym or in a door. Take your hand and wrist and your elbow up against a flat surface and simply turn away. This is great for stretching the front of your shoulder, which compensates for all that work that people do in the front. So add those 3 exercises to your warmup for your shoulders and it'll go a long way.
