Tubing: 2-Arm Shoulder Extension

Start square with shoulders back & down.

Quickly stand & snap tubing back pulling from rear shoulders.

1. Walk back until tubing is pre-stretched with arms straight in front of body so you have constant resistance throughout exercise.  Place feet square to wall and wider than shoulder width.

2. Drop body into a slight squat position with arms still out in front of body in the starting position.

3. With straight wrists, quickly stand and pull both tubing handles back and up behind shoulders at »45° angles.  Keep arms straight and torso square to wall so you pull with rear shoulders instead of triceps and hips.

4. Drop back into partial squat as you bring tubing handles to starting position then repeat.

Tips: To do a proper and full shoulder extension, most people need to use VERY light tubing.  Heavy tubing will prevent you from isolating the rear shoulder muscles during the extension; you'll end up using your whole back, triceps, and hips therefore ruining the benefit of the exercise.  To do the "2-Arm" version of the shoulder extension, I have found the partial squat to be helpful.  Quickly standing out of the squat adds a little snap to the extension and helps slightly increase the range of motion giving you a little more "stretch" or opening in front of shoulders. 

• When done properly with lighter tubing, this is another great exercise for rebuilding unhealthy and imbalanced shoulders.  Note: Many people are too tight in front shoulders and too weak on back shoulders.  This exercise will strengthen the "back of shoulders" at the same time as "stretching or opening" the front shoulders.  As with the 1-Arm Extension, the key is to use the light tubing with proper form to truly pull and strengthen the rear shoulder muscles.

• Related "Shoulder Prehab/Rehab" exercises are the 1-Arm Shoulder Extension (Easier than 2-Arm Extension) and the DB Shoulder Matrix #1.

• How & Where To Buy Tubing

• View Tubing Tips Photos (Form & Position Tips)

• Print Tubing Tips Handout

• Print Tubing Resistance Guide Handout (JC All-Purpose Tubing Only)

For optimal performance & safety,
I use JC All-Purpose Tubing by PerformBetter.Com.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-8-06)

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