Upper Body Mobility Drill Guide
Targeted Prehab & Mobility Exercises to Support Major Upper Body Lifts
BENCH PRESS
- Banded Pec Stretch
- Foam Roller T-Spine Extension
- Scapular Wall Slides
- Doorway Lat Stretch
- Dumbbell Pullover Hold
OVERHEAD PRESS
- Banded Shoulder Distraction
- Wall Angels
- Dead Hang with Scapular Depressions
- PVC Pipe Overhead Rotations
- Quadruped Thoracic Rotations
PULL-UPS
- Banded Lat Stretch
- Scapular Pull-Up Holds
- Hanging Shoulder Shrugs
- Foam Roller Lat Smash
- Prone Y-T-W Raises
DIPS
- Banded Chest Stretch
- Triceps Smash with Lacrosse Ball
- Scapular Push-Up Holds
- Corner Pec Stretch
- Overhead Triceps Stretch
BENT-OVER ROW
- Cat-Cow Thoracic Mobilization
- Standing Lat Stretch
- Foam Roller Mid-Back Extension
- Banded Shoulder External Rotation
- Prone Cobra Hold
LATERAL RAISES
- Banded Shoulder Internal Rotation
- Side-Lying Sleeper Stretch
- Wall Slides with External Rotation
- Foam Roller Deltoid Smash
- Cross-Body Shoulder Stretch
FACE PULLS
- Banded Shoulder Dislocations
- Wall Slides with Scapular Retraction
- Foam Roller Upper Back Extension
- Doorway Rear Delt Stretch
- Prone I-Y-T Raises
BICEP CURLS
- Banded Elbow Distraction
- Forewall Wall Slides
- Wrist Flexor Stretch
- Supinator Smash with Ball
- Overhead Biceps Stretch
TRICEPS EXTENSIONS
- Overhead Triceps Stretch
- Banded Elbow Extension Mobilization
- Foam Roller Triceps Smash
- Cross-Body Shoulder Stretch
- Wall Lat Stretch with Extension
INCLINE BENCH PRESS
- Bench T-Spine Extension
- Banded Anterior Shoulder Stretch
- Foam Roller Upper Back Smash
- Scapular Wall Slides with Overhead Reach
- Doorway Pectoral Stretch
CLOSE-GRIP BENCH PRESS
- Banded Triceps Stretch
- Foam Roller T-Spine Extension with Elbows Bent
- Scapular Push-Up Plus
- Wall Angels with Narrow Stance
- Overhead Triceps Smash
CHIN-UPS
- Banded Biceps Stretch
- Hanging Scapular Depressions
- Foam Roller Lat Smash with Supinated Grip
- Prone Y-Raises
- Doorway Biceps Stretch
SEATED ROW
- Banded Lat Stretch in Seated Position
- Foam Roller Thoracic Extension in Seated Position
- Scapular Retraction Holds
- Wall Slides with Row Motion
- Prone W-Y Raises
ARNOLD PRESS
- Banded Shoulder Internal/External Rotation Combo
- Wall Slides with Rotation
- Foam Roller Deltoid Smash with Rotation
- Cross-Body Shoulder Stretch with Rotation
- Overhead Shoulder Circles
UPRIGHT ROWS
- Banded Shoulder Distraction with High Pull
- Wall Slides with High Elbow Position
- Foam Roller Trap Smash
- Scapular Elevation/Depression Holds
- Doorway Upper Trap Stretch