Goal: 10 minutes of band work that keeps climber shoulders healthy for decades.
The Circuit (1 set = 3 exercises)
- Face pulls - 15 reps: pull the band to your face, elbows high, squeeze shoulder blades.
- External rotations - 15 reps per arm: elbow pinned at the side, rotate forearm outward.
- Band pull-aparts - 15 reps: arms straight, pull the band apart to the chest.
- Sets: 3 rounds
- Rest between rounds: 2 minutes
Execution
- Slow and controlled, feel the muscles between the shoulder blades.
- The band should be light - burning, not straining.
Do 2-3x per week, after climbing or on rest days. The cheapest injury insurance available.
