Advanced Shoulder Rehab Exercises for Strength, Stability, and Mobility
If you’re reading this, you’re probably looking for some more advanced exercises to help regain strength, stability, and mobility in your shoulders. Maybe you’re recovering from a previous labral tear, rotator cuff injury, or just dealing with general shoulder pain. Or maybe you simply want to improve your overall shoulder performance and durability for sports or everyday activities. This article is for you.
In this article, I’ll share three of my favorite advanced shoulder rehab exercises that I regularly use both for myself and for my clients in both rehab and online training. These work well for those in rehab after injury and for athletes or active individuals who want to take their shoulder training to the next level.
Yes, almost every exercise (presses, rows, pull-ups) challenges the shoulder in some way. But when you need targeted work to build strength and control, especially in smaller stabilizer muscles, these advanced drills make a big difference. You can do them as a warm-up before training, as accessory work after your main lifts, or as a standalone shoulder routine. All you need are bands, cords, and dumbbells/kettlebells.
Exercise 1: Banded External Rotation Uppercut with Rotation
Anchor a resistance band at about waist height. Start with the band in your hand, elbow bent at 90 degrees, and your forearm across your torso. From here:
Externally rotate your shoulder (open the arm outward).
Drive the hand upward in an uppercut motion.
Add a smooth rotation through the shoulder at the top.
This combines rotation, pressing, and stability in one motion. It’s fantastic for targeting the rotator cuff and shoulder stabilizers in a more dynamic pattern.
Exercise 2: Turkish Get-Up
Start lying on your back with a kettlebell or dumbbell pressed straight up toward the ceiling. The same-side knee is bent with the foot planted, and the opposite arm and leg are extended out to the side.
From here:
Roll onto your opposite elbow, keeping your eyes on the weight.
Press up onto your hand and sit tall.
Lift your hips into a bridge.
Sweep your extended leg back behind you into a half-kneeling position.
Adjust your torso and press up to stand with the weight overhead.
Then, reverse each step slowly to return to the starting position. The goal is to keep the weight stable and locked out overhead the entire time, moving with control through every phase. This is an excellent exercise for building shoulder stability, mobility, and total-body control.
Exercise 3: Cable External Rotation with Overhead Press
Set a cable or band at about chest height. From a half-kneeling position (one knee down, one foot forward for stability):
Perform a high row by pulling the handle back toward your ear.
Rotate the shoulder into external rotation, keeping the elbow bent at 90 degrees.
From there, press the weight smoothly overhead.
This sequence combines three key movements — a row, external rotation, and press — into one. It challenges your rotator cuff, scapular stabilizers, and pressing mechanics, all while demanding control and balance from the half-kneeling position.
Final Thoughts
Don't expect these to be "magic fixes" that solve all your shoulder problems overnight. Be skeptical of anyone who claims any single exercise will immediately fix an issue. Injuries are multifactorial and require comprehensive treatment beyond exercises alone. These exercises represent just one component of a complete rehab program. You've likely encountered many gimmicky workouts promising quick solutions. The reality is that improvement comes from consistent, targeted, and effective exercises like these.
What I like most is that these exercises are simple, effective, and you’ll feel them working. You’ll notice the burn, the challenge, and the added stability. Over time, that translates to stronger, healthier, and more resilient shoulders.
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