For shoulders to be pain-free, they don't need to be more mobile; they need to be more stable. And stability is a skill that's improved with frequency and high volume practice. Place this tri-set into your warm-up every single day before training. You'll quickly feel the activation and pump.

  • Over & Backs x 8-12 reps
  • Pull-Aparts x 10-15 reps
  • Face Pull-Aparts x 10-15 reps

Complete this as a tri-set with minimal rest between exercises and 30-45 seconds rest between sets. Repeat 2-4 times.

This sequence combines three movements to target both static and dynamic stability at the shoulders, along with authentic movement and stability at the shoulder blades and thoracic cage.

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