Tubing: 1-Arm Shoulder Extension

Start square with shoulders back & down.

Pull with rear shoulder as much as possible.

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.  The "squat move" is not as necessary as it is with the 2-Arm Shoulder Extension version.  (Lighter tubing is used with the 1-Arm minimizing the need to "snap back" the higher resistance as you stand out of the squat as with the 2-Arm.)

3. With straight wrist, pull one tubing handle back and up behind shoulder at a »45° angle.  Keep arm straight and torso square to wall as you begin so you initiate pull with rear shoulder instead of triceps and hips.  As you finish, stand and add a slight spinal rotation, but make sure to perform most of the movement with the rear shoulder before allowing whole back and hips to assist.

4. Bring tubing handle back to starting position then repeat with opposite arm.

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 too much therefore ruining the benefit of the exercise.

• When done properly with lighter tubing, this is absolutely one of the best exercises I've found 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.  It's a wonderful exercise.  I've had people go from chronic pain to no pain with this exercise and the DB Shoulder Matrix #1 I also use for shoulder rehab/prehab.  The key is to use the light tubing with proper form to truly pull and strengthen the rear shoulder muscles.

• Once you can properly perform the 1-Arm Shoulder Extension, try to advance to the more difficult 2-Arm Shoulder Extension.
• 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 2.25.08)

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