Shoulder Band Routine - Face Pulls & Rotations

Goal: 10 minutes of band work that keeps climber shoulders healthy for decades.

The Circuit (1 set = 3 exercises)

1. Face pulls - 15 reps: pull the band to your face, elbows high, squeeze shoulder blades.
2. External rotations - 15 reps per arm: elbow pinned at the side, rotate forearm outward.
3. 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.