How to do a Shoulder Squeeze
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Shoulder Squeeze
Target muscles worked
Instructions for Proper Form
Shoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Stand upright and bring your hands forward with your elbows at 90 degrees.
- Move your hands wide while squeezing your shoulder blades together.
- Hold position for 2-3 seconds and return to starting position.
Alternatives & Variations to Shoulder Squeeze
1. Wall Slide Stretch
5 mSCORESWAPPED 229 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
2. Cross-body Arm Stretch
11.9 mSCORESWAPPED 188 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
3. Bent Over Shoulder Stretch
13.5 mSCORESWAPPED 123 TIMESBent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
4. Loop Band Overhead Shoulder Stretch
7.3 mSCORESWAPPED 103 TIMESLoop Band Overhead Shoulder Stretch is primarily a mobility exercise that targets the shoulders. By using a loop band, you can add gentle resistance to the stretch, which can help improve flexibility and range of motion in your shoulders. This is a great addition to warm-ups or cool-downs, especially for those looking to enhance shoulder health and mobility.
5. Backward Arm Circle
84.1 mSCORESWAPPED 85 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
6. Reach Behind and Open
6.5 mSCORESWAPPED 80 TIMESReach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.
7. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 73 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
8. Wall Shoulder Stretch
13.3 mSCORESWAPPED 43 TIMESWall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. This stretch is great for improving shoulder flexibility and range of motion. It’s especially useful for relieving tension and preparing the shoulders for more intense lifting exercises.
9. PVC Around the World
5.5 mSCORESWAPPED 43 TIMESPVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
10. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 36 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.