Climbing Exercises

Warm up
Stretches
Kinesthetic

Shoulder Flexion:

Muscles:
Deltoid and front of shoulder.
Movement:
Stand, arms at sides, thumbs forward. Raise arms in a forward until almost overhead. Lower slowly back to the starting position.
Notes:
Lower slowly and in control. Keep elbows straight. Avoiding straight up or down positions prevents resting in these positions.
Shoulder Abduction:

Muscles:
Deltoid.
Movement:
Stand, arms at sides, thumbs forward. Raise arms sideways 90 degrees to form a T with the body. Lower slowly back to the starting position.
Notes:
Rotator Cuff Elevation:

Muscles:
Supraspinatus.
Movement:
Stand, arms at sides, thumbs pointing downward and toward the centerline of the body. Raise arms sideways and slightly forward to just below shoulder height. Lower slowly back to starting position.
Notes:
Keep elbows straight. Maintain good form.
Shoulder Shrugs:

Muscles:
Trapezius?
Movement:
Stand, arms at sides, thumbs forward. Raise shoulders. Relax slowly.
Notes:
Concentrate on the motion. Tighten your muscles at the top of the movement.
Military Press:

Muscles:
Movement:
Hold weight at shoulder height. Raise arms above head. Lower to starting position.
Notes:
Horizontal Abduction:

Muscles:
Posterior shoulder.
Movement:
Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise arms 90 degrees until parallel to the floor. Lower.
Notes:
Repeat right away – resting at the bottom puts unnecessary stress on the shoulder. Perform this exercise one arm at a time if you prefer. This exercise can also be performed lying down on a table.
Shoulder Extension:

Muscles:
Posterior shoulder.
Movement:
Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise at backwards until parallel with body (perpendicular to the floow). Lower.
Notes:
This exercise can also be performed lying down on a table.
External Rotation:

Muscles:
Infraspinatus and teres minor.
Movement:
Notes:
Internal Rotation:

Muscles:
Subscapularis.
Movement:
Notes:
Horizontal Adduction:

Muscles:
Movement:
Notes:
Push Ups:

Muscles:
Movement:
Notes:
Chin Ups:

Muscles:
Movement:
Notes:
Elbow Flexion:

Muscles:
Biceps.
Movement:
Notes:
Elbow Extension:

Muscles:
Triceps.
Movement:
Notes:
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Forearm Supination:

Muscles:
Movement:
Notes:
Forearm Pronation:

Muscles:
Movement:
Notes:
Wrist Flexion:

Muscles:
Wrist and finger flexors.
Movement:
Notes:
Wrist Flexion:

Muscles:
Finger flexors
Movement:
Make a fist, extending one finger just enough so you can push it with the palm of your other hand. Force the finger into a straight position, keeping the others bent. Repeat for each finger.
Notes:
This is good for rock climbing on holds which separate your fingers. Unlike most exercises in this list, the amount of force is controlled by how hard you resist the motion. Pick a resistance that is somewhat difficult without hurting. Move slowly and in control.
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Wrist Extension:

Muscles:
Wrist and finger extensors.
Movement:
Notes:
Ulnar Deviation:

Muscles:
Movement:
Notes:
 
Radial Deviation:

Muscles:
Movement:
Notes: