Shoulder Gators

Muscles worked: Back, Shoulders · Also: Chest

Shoulder Gators are an upper-body warm-up built around opening and closing the arms in front of the body, like a pair of jaws opening and shutting.

Keep the movement rhythmic and relaxed, with the arms working through a comfortable range in front of the chest. It is a warm-up for the shoulders and upper back, so the effort stays light and the motion stays smooth.

How to do it

1. Stand tall with your arms in front of your chest.
2. Open and close your arms in front of your body, like a pair of jaws opening and shutting.
3. Keep the movement rhythmic and relaxed through a comfortable range.
4. Keep the effort light — this is a warm-up for the shoulders and upper back, so the motion stays smooth, not forced.
5. Stop if anything pinches; a warm-up should loosen the joints, not tire them.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.