How to do it
- 1Light tension. Start with 10 slow shoulder pass-overs, widest comfortable grip.
- 2Move into the trophy position: elbow up, forearm vertical. Hold with the bar oscillating for 15 seconds. 4 rounds per side.
- 3Perform 8 scapular set-and-release reps at chest height.
- 4Add 8 standing trunk rotations per side, turning from the ribs.
- 5Finish with 6 slow overhead reach-and-return reps per side.
What it's good for
- • Prepares the overhead position before you start hitting.
- • Trains the shoulder blade to travel with the arm rather than lag behind it.
- • Fits in a racquet bag and takes five minutes.
Coaching cues
- • Never chase depth in the trophy position. Conservative range only.
- • Effort should be felt around the shoulder blade, not pinching at the front.
- • Match reps on the non-dominant side to keep the routine balanced.
FAQ
Should I do this on both arms?
Yes. Tennis is already asymmetric, and matching sides costs about a minute.
Is this suitable if my shoulder currently hurts?
No. Get an assessment from a qualified professional first.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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