Handcuffs – Shoulder Mobility (How To & Benefits)

Handcuffs are a bodyweight mobility drill that targets the shoulders, upper back, and thoracic spine while reinforcing core stability and postural control. Starting in a prone (face-down) position, you simulate putting on and removing handcuffs behind your back by sweeping your arms from overhead to behind you, encouraging controlled shoulder movement and scapular retraction.

It’s a great prep drill for pressing days or posture work.

Primary Muscles Worked: Rear Deltoids, Rhomboids, Trapezius, Rotator Cuff
Secondary Muscles Worked: Core, Spinal Erectors
Equipment Needed: None (mat optional for comfort)

How To Do Handcuffs

Step-by-Step Instructions

Set-Up:
- Lie face down on the floor with legs extended, head lifted just slightly off the ground.
- Extend your arms overhead with palms facing down.
Execution:
- Sweep your arms out and around toward your lower back, as if reaching to clasp your hands behind you (like being “handcuffed”). You can even grab the opposite wrist if you’re able to.
- As your arms move, externally rotate at the shoulders and lift them slightly off the floor to increase range.
- Reverse the motion to bring your arms back overhead, keeping them as elevated and smooth as possible.
- Repeat the movement for the desired number of reps.
Tips for Proper Form:
- Keep your head down and neck relaxed—avoid craning upward.
- Move slowly and with full control through the entire range.
- Keep arms lifted slightly off the ground throughout to increase engagement.

Key Benefits

Improves shoulder mobility and scapular control.
Strengthens upper back and rotator cuff muscles.
Reinforces posture and shoulder alignment—great for countering slouching and desk posture.

Modifications and Variations

Easier Option:
- Perform with arms staying in contact with the floor.
- Shorten the range by not clasping hands behind the back.
Harder Option:
- Keep arms elevated off the floor the entire time.
- Add a light resistance band in your hands for shoulder engagement.

Common Mistakes

Using Momentum: Control the movement—don’t rush or fling your arms.
Lifting the Chest or Head: Keep your spine neutral and avoid excess movement.
Shrugging Shoulders: Keep shoulders down and back, not creeping toward the ears.

Reps and Sets Recommendations

For Mobility and Warm-Up: 2–3 sets of 6–8 slow, controlled reps.
For Postural Strength: 3 sets of 10–12 reps with focus on constant tension.
In a Shoulder Routine: Use as a prehab or activation drill before pressing or pulling sessions.

Handcuff Alternatives

Floor Slides

Floor Sliders are another great shoulder mobility exercise that really emphasizes opening the chest and shoulders.

Simply lay on your back, arms bent, elbows by the sides and the back of the hands pressed into the ground. From this position raise your arms overhead trying to maintain contact with the floor with the hands, wrists and elbows as much as possible.

Focus on pressing the hand and arms back into the floor as you slide the arms up and down.

Arm Circles

Arm Circles may seem overly simplistic, but if you really focus on the range of motion each rep they can be quite effective.

The problem is most athletes doing Arm Circles just go through the motions and accomplish very little other than some blood circulation.