3 Shoulder Warm-Ups Every Climber Should Do

Shoulder injuries are one of the most common upper-body issues among sport climbers — second only to finger injuries. Taking extra time to properly prepare your shoulders before a hard climbing session is worth the effort.

A solid warm-up isn’t just about getting the blood flowing — it’s a key part of your overall training and injury prevention strategy. Try adding these three shoulder-focused exercises to your warm-up routine to improve mobility, activate stabilizers, and get ready for climbing-specific loads.

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1. Thoracic Rotation Arm Circles

While overly complex combination exercises aren’t always necessary, this movement is an exception — it pairs thoracic spine mobility with shoulder control, giving you the benefits of both.

We spend a lot of time on the wall in near end-range overhead positions, which require mobility and stability through the thoracic spine, scapula, and glenohumeral joint.

👉 When to use it: Early in your warm-up to prime your shoulders for overhead movement.

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2. Swimmers

This exercise is a great follow-up to the first one, activating the muscles responsible for moving the scapula through overhead ranges of motion.

There are a few variations — try it standing or lying face down. For an extra challenge, add a hollow-body hold or child’s pose position to limit compensation from your lower back.

👉 Why it helps: Builds active control through your shoulder blade and strengthens your rotator cuff for better positioning on the wall.

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3. Dead Hangs

Dead hangs are one of the best later-stage warm-up drills once your muscles are warm and mobile. This exercise mimics the load you’ll experience while climbing and helps build foundational rotator cuff and scapular strength.

Start with a two-arm hang, working through gentle scapular engagement. As you progress, experiment with single-arm hangs, rotations, and different planes of motion (vertical and horizontal).

👉 Pro tip: Dead hangs have even been proposed as a test of requisite rotator cuff strength for climbing.

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Final Thoughts

Warming up properly before climbing can make a huge difference in performance and longevity. Taking 10–15 minutes to mobilize and activate your shoulders not only helps you climb stronger but also keeps you climbing longer — injury-free.

Enjoy, and happy climbing! 🧗‍♀️

Written By The Physio Room Team| Physio Room