The Best Exercises If You Struggle With Shoulder Pain
(And Why We Use Them at BMF Training)**
Shoulder pain is one of the most common issues people face in the gym and in everyday life. Whether it’s from long hours at a desk, old sports injuries, poor posture, or simply years of moving without proper mechanics, the shoulder joint often takes the hit.
The good news?
With the right exercises, smart programming, and proper coaching, most people can significantly reduce pain, restore mobility, and get back to training confidently.
At BMF Training, we help athletes and everyday adults stay strong, pain-free, and capable. Below are the best movements we use to improve shoulder health—and why they work.
Why Shoulder Pain Happens
Before jumping into the exercises, it’s important to understand why shoulders get cranky:
Weak or inactive rotator cuff
Poor scapular stability
Limited thoracic mobility
Overuse of pressing movements
Imbalanced training (lots of push, not enough pull)
Lack of strength in end-ranges
Poor movement patterns from day-to-day life
The exercises below target these exact problems.
1. Scapular CARs (Controlled Articular Rotations)
Goal: Improve shoulder blade motion, joint health, and awareness.
Healthy shoulders require healthy shoulder blades. Scapular CARs restore the ability to move your shoulder blades through their full range—protraction, retraction, elevation, and depression—without pain.
Why we program them at BMF:
They improve joint control, warm up the rotator cuff, and prepare the shoulders for lifting.
2. Banded External Rotations
Goal: Strengthen the rotator cuff.
Most people’s rotator cuffs are undertrained, which forces the shoulder joint to compensate. External rotations strengthen the tiny stabilizer muscles that keep the shoulder in a healthy position during pressing, pulling, and overhead work.
Why we program them:
Better stability = less pain + stronger lifts.
3. Scapular Wall Slides
Goal: Improve posture, overhead mobility, and scapular upward rotation.
Wall slides activate the lower traps, serratus anterior, and upper back muscles that help you lift your arms overhead safely.
Why they help:
They counteract tight chest muscles, rounded shoulders, and stiffness that leads to impingement.
4. Landmine Press (Especially Half-Kneeling)
Goal: Build pressing strength with a shoulder-friendly angle.
Overhead presses can aggravate painful shoulders. A landmine press gives you a smooth, angled pressing path that keeps the shoulder stable and pain-free while still building strength.
Why we program it:
It allows you to train hard without flaring symptoms.
5. Chest-Supported Rows
Goal: Build upper-back strength and improve shoulder mechanics.
Rows strengthen the muscles that pull the shoulder blades back and down—critical for improving posture and reducing strain on the front of the shoulder.
Why we program them:
Most shoulder pain is made worse by weak back muscles and excessive pressing.
6. Face Pulls
Goal: Strengthen the rear delts and rotator cuff.
Face pulls train the muscles people often neglect but desperately need to stay pain-free. They improve shoulder alignment in almost every lift.
Why they matter:
Face pulls help restore balance between the front and back of the shoulders.
7. Bottoms-Up Kettlebell Carries
Goal: Build stability and control through the entire shoulder girdle.
The instability of the kettlebell forces your rotator cuff, scapular stabilizers, and core to work harder to keep the bell upright.
Why we use them:
They improve strength in real-world positions—not just in isolated exercises.
8. Thoracic Mobility Drills (Open Books, T-Spine Rotations)
Goal: Improve the mobility of the upper back so the shoulders can move freely.
When your upper back is stiff, the shoulders have to compensate—and that almost always leads to discomfort.
Why we program them:
Better thoracic mobility = better overhead movement, better posture, and less shoulder irritation. We use these in our warm ups.
How We Program Shoulder Pain Solutions at BMF Training
Our approach blends:
✔ Mobility
✔ Stability
✔ Strength
✔ Technique
✔ Progressive overload
This is how we help people train through shoulder pain—not avoid training altogether.
Whether you’re in our group training, personal training, or online program, we tailor your exercise selection to your needs so you can keep improving without making things worse.
Shoulder Pain Doesn’t Mean You Have to Stop Training
With the right approach, most people can train around shoulder pain while actively improving it.
We do this every day with athletes, busy adults, and complete beginners.
If you’re dealing with shoulder pain and don’t know where to start, we can help you rebuild strength and confidence safely.
Ready to Train Without Pain?
If shoulder pain has been holding you back, the fastest solution is working with a coach who knows how to fix movement—not just avoid it.
👉 Book a FREE consultation for personal training, group training, or online coaching.
👉 Let’s get you moving better, feeling better, and lifting pain-free.
You don’t have to figure this out alone—BMF Training is here to help.