Last Updated on 11 August 2026 by Greg Brookes
Your shoulders should feel more prepared after a warm-up, not more tired.
Before pressing, carrying, swinging or performing other upper-body exercises, I like to move the shoulders through several comfortable directions and gradually increase the range of motion.
The 9 shoulder warm-up exercises below use circles, rotations, cross-body movements, scapular movement and light resistance. Perform them slowly and use only the range that feels comfortable for you.
How Should You Warm Up Your Shoulders?
Start with simple arm and shoulder movements, gradually make the circles and rotations larger, and finish with more controlled movements such as Wall Slides or light Band Rolls. You do not need to force range or turn a warm-up into a workout. A few smooth repetitions in several directions is usually enough before training.
How to Use These Shoulder Mobility Exercises
These movements are intended as a general warm-up for comfortable shoulders before exercise. They are not a treatment programme for an existing shoulder injury.
Watch the shoulder warm-up sequence
This video demonstrates 7 of the dynamic movements so you can see the speed and range I use.
9 Shoulder Warm-Up Exercises
Work through the exercises slowly. You do not need an exact number of repetitions for every movement. Spend a little more time on movements that feel restricted, but stay within a comfortable range.
Straight Arm Circles
Start with the arms by your sides and draw controlled circles from the shoulder. Begin small and gradually increase the size as the movement becomes easier.
Overhead Shoulder Rotation Lasso
Imagine drawing a circle above your head with the hand while allowing the shoulder to rotate naturally. Keep the movement smooth rather than trying to make the circle as large as possible immediately.
Cross-Body Shoulder Swings
Sweep the arm smoothly across the front of the body and then back again. Think of drawing a relaxed figure 8 rather than snapping the arm from side to side.
One Arm Forwards, One Arm Backwards
Circle one arm forwards while the other moves backwards. The challenge here is coordination as much as mobility, so keep the circles slow until the pattern becomes natural.
Shoulder Corkscrew
Rotate the arm inwards and outwards while keeping the movement controlled through the shoulder. Avoid forcing the end position or twisting the whole torso to create extra range.
Alternating Chest Hugs
Open the arms away from the body and then bring them across the chest as if giving yourself a hug. Alternate which arm finishes on top and gradually increase the opening as the chest and shoulders warm up.
Rolling Shoulder Circles
Lift, roll and lower the shoulders in a smooth circular motion. Let the shoulder blades move around the ribcage rather than holding them rigidly in one position.
Wall Slides
Stand with your back against a wall and bring the arms up beside the head. Slide the hands upwards only as far as you can while maintaining comfortable control through the upper back and shoulders.
Overhead Band Rolls
Hold a light resistance band with a wide grip and move the straight arms overhead and, if comfortable, slightly behind the body before returning to the front.
Keep the band tension light. A narrower grip makes the movement much more demanding and should not be forced.
A Simple Shoulder Warm-Up Before Training
You do not need to perform all 9 exercises every time. Choose a small selection that moves the shoulders in several directions and prepares you for the session ahead.
5-Movement Shoulder Warm-Up
- Straight Arm Circles: 5 each direction
- Cross-Body Shoulder Swings: 8 to 10 reps
- Shoulder Corkscrews: 5 each direction
- Rolling Shoulder Circles: 5 each direction
- Wall Slides: 5 slow reps
If you are about to perform overhead presses, you may also add a few light Band Rolls or Halos. The aim is to arrive at your first working set feeling mobile and coordinated, not fatigued.
For kettlebell-specific shoulder preparation, see my Kettlebell Halo guide.
Mobility Before Strength
Shoulder mobility and shoulder strength are related, but they are not the same thing. These exercises are primarily about moving the shoulder and shoulder blade through comfortable ranges before training.
If your goal is to strengthen the shoulders, use appropriate loaded exercises separately. My kettlebell shoulder exercises guide covers that topic in more detail.
Frequently Asked Questions
What is a good warm-up for the shoulders?
A good shoulder warm-up gradually moves the arms and shoulder blades through several comfortable directions. Arm circles, cross-body swings, shoulder rotations and Wall Slides make a simple starting combination.
How long should a shoulder warm-up take?
Usually only a few minutes. You are trying to improve movement and readiness rather than tire the shoulder muscles before training.
Should shoulder warm-up exercises hurt?
No. Use a comfortable range and do not force a painful or pinching position. If you have persistent pain, a recent injury or marked loss of movement or strength, seek appropriate medical or physiotherapy advice.
Should I warm up my shoulders before overhead pressing?
Yes. A short warm-up can help you practise the range of motion you will use during pressing. Arm circles, Wall Slides, light Band Rolls and Kettlebell Halos are all options, provided they feel comfortable.
Are these rotator cuff exercises?
The rotator cuff muscles are involved in controlling many of these movements, but this is a general shoulder mobility and warm-up routine rather than a specific rotator cuff rehabilitation programme.
Thanks so much! They helped me warm up.
I am 79.5 yrs of age and just stared a Health fitness center and do a different part of my body such as Shoulders, arms, back, lower body and extremities five days a week and have not done any warm-ups. Been at it only one week, after viewing your information I will start using your warm-up outline and post you on my results.
Thank you, Larry
Greg, great shoulder mobility exercises!!
Did you get these from z-health
BTW they work!!
Great article. Though I haven’t used a kettlebell for mobility workouts before. Mostly, I use probar and stretch sticks.
Greg great job
Circle exercises come from z-health?
Btw they work !!
Ralph
Thanks Ralph, I’m pleased they work for you.