The bully extension bias mobilization uses a resistance band to drive the humeral head posteriorly while you work into shoulder extension and internal rotation. This mobilization improves hang and press positions by opening the anterior shoulder capsule.

Setup

  1. Anchor a resistance band at about waist height. Loop it around the front of your shoulder (high in the armpit, against the humeral head).
  2. Face away from the anchor and step forward until there is significant tension pulling the shoulder backward.
  3. Place the hand of the banded arm behind your back (as if reaching for your opposite hip). The band creates a posterior glide on the humeral head.
  4. Gently work into more shoulder extension by reaching your hand further up your back. Oscillate, pulse, or hold at end range.

Coaching Cues

What to feel:

  • A deep stretch in the front of the shoulder
  • The band driving the humeral head backward (posteriorly) — this should feel like it is opening the joint

Common mistakes:

  • Placing the band too low on the arm rather than high in the armpit
  • Leaning forward to compensate — stand tall and let the band do the work
  • Forcing the hand too far up the back and causing a pinching sensation

Video and animated demos coming soon.

Programming

Parameter Recommendation
Hold time 45-90 seconds per side
Sets 2-3 per side
Frequency 3-5 times per week
When to do it Upper body focus, full mobility session

Progressions

  1. Beginner: Light band, arm extended behind with elbow straight only.
  2. Intermediate: Moderate band, hand behind the back as described with gentle oscillations.
  3. Advanced: Heavy band, combined with contract-relax (push hand into back for 5 seconds, then relax deeper).