4 Exercises That Are Harming Your Shoulder (And What To Do Instead!)
- 8 months ago
4 Exercises That Are Harming Your Shoulder (And What To Do Instead!)
The first exercise is the barbell upright row. A quick look at the mechanics of this exercise enables us to see how dangerous it can be for the rotator cuff and shoulder injuries. The internal rotation component can cause the tendon of the supraspinatus to be pinched against a bone in the shoulder – which overtime is likely to cause shoulder injury. So instead of the standard upright row, one safer and more effective alternative is the “modified upright row” which I show how to perform in the video. Another even safer option is to simply use safer exercise alternatives to hit the target muscle groups that the upright row does (the upper traps and lateral deltoids).
The next two exercises – behind the neck presses and behind the neck pulldowns – such that they both involve excessive external rotation at the shoulder. In fact, research shows that for the behind the head shoulder press, most males don’t possess the adequate mobility needed to perform this movement correctly. And the fact that both of these movements will be inferior to their counterpart (standard overhead press and front lat pulldowns) means that they are just something you should avoid.
The last exercise, front raises, is in here not because it’s a dangerous exercise in itself – but because most people already have overactive front delts. And when your front delts overpower your often neglected rear delts, this is a recipe for shoulder impingement down the road. So instead, let your main pressing movements handle your front delt work and dedicate more time to your rear delts!
VIEW MY SCIENCE-BASED PROGRAMS HERE:
https://builtwithscience.com/bws-free...
The first exercise is the barbell upright row. A quick look at the mechanics of this exercise enables us to see how dangerous it can be for the rotator cuff and shoulder injuries. The internal rotation component can cause the tendon of the supraspinatus to be pinched against a bone in the shoulder – which overtime is likely to cause shoulder injury. So instead of the standard upright row, one safer and more effective alternative is the “modified upright row” which I show how to perform in the video. Another even safer option is to simply use safer exercise alternatives to hit the target muscle groups that the upright row does (the upper traps and lateral deltoids).
The next two exercises – behind the neck presses and behind the neck pulldowns – such that they both involve excessive external rotation at the shoulder. In fact, research shows that for the behind the head shoulder press, most males don’t possess the adequate mobility needed to perform this movement correctly. And the fact that both of these movements will be inferior to their counterpart (standard overhead press and front lat pulldowns) means that they are just something you should avoid.
The last exercise, front raises, is in here not because it’s a dangerous exercise in itself – but because most people already have overactive front delts. And when your front delts overpower your often neglected rear delts, this is a recipe for shoulder impingement down the road. So instead, let your main pressing movements handle your front delt work and dedicate more time to your rear delts!
VIEW MY SCIENCE-BASED PROGRAMS HERE:
https://builtwithscience.com/bws-free...