Shoulder exercises are essential for building upper body strength and maintaining overall shoulder health. However, not all shoulder exercises are created equal. Some exercises can put unnecessary strain on your joints and increase the risk of injury. In this blog post, we’ll highlight five common shoulder exercises that you should stop doing and provide safer, more effective alternatives to include in your workout routine.
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1. Behind-the-Neck Shoulder Press
Why to Stop:
The behind-the-neck shoulder press places your shoulders in an unnatural position, increasing the risk of impingement and rotator cuff injuries. The awkward angle can also strain your neck and spine.
Alternative:
Seated Dumbbell Shoulder Press
– Sit on a bench with back support.
– Hold a dumbbell in each hand at shoulder height, palms facing forward.
– Press the dumbbells overhead until your arms are fully extended.
– Lower the dumbbells back to shoulder height and repeat.
This exercise allows for a natural range of motion and reduces the risk of shoulder impingement.
2. Upright Rows
Why to Stop:
Upright rows can cause shoulder impingement due to the internal rotation and elevation of the arms. This movement can pinch the tendons in your shoulders, leading to pain and injury.
Alternative:
Lateral Raises
– Stand with a dumbbell in each hand, arms at your sides.
– With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
– Lower the dumbbells back to the starting position and repeat.
Lateral raises target the same muscles without the risk of impingement.
3. Front Raises
Why to Stop:
Front raises primarily work the anterior deltoids, which are often already overdeveloped due to other exercises like bench presses. Overemphasizing the front delts can lead to muscle imbalances and shoulder issues.
Alternative:
Face Pulls
– Attach a rope to a high pulley on a cable machine.
– Grasp the ends of the rope with an overhand grip, palms facing down.
– Pull the rope towards your face, flaring your elbows out to the sides.
– Squeeze your shoulder blades together at the peak of the movement.
– Slowly return to the starting position and repeat.
Face pulls strengthen the rear deltoids and upper back, promoting better shoulder stability and posture.
4. Dips
Why to Stop:
Dips can place excessive stress on the shoulder joints, particularly the anterior capsule, which can lead to pain and injury. The deep stretch at the bottom of the movement is particularly risky.
Alternative:
Close-Grip Push-Ups
– Get into a push-up position with your hands placed close together, directly under your shoulders.
– Lower your body until your chest nearly touches the ground.
– Push yourself back up to the starting position and repeat.
Close-grip push-ups target the triceps and shoulders while reducing the risk of shoulder strain.
5. Arnold Press
Why to Stop:
The Arnold press involves a rotational movement that can be problematic for people with shoulder issues. The rotation adds unnecessary complexity and risk to the exercise.
Alternative:
Standing Dumbbell Press
– Stand with a dumbbell in each hand at shoulder height, palms facing forward.
– Press the dumbbells overhead until your arms are fully extended.
– Lower the dumbbells back to shoulder height and repeat.
This straightforward movement is safer for the shoulders and still effectively targets the deltoids.
Protecting your shoulders from injury while maximizing your gains is crucial for long-term fitness success. By avoiding these risky exercises and incorporating safer alternatives, you can build strong, healthy shoulders and enhance your overall upper body strength. Always focus on proper form and listen to your body to prevent overuse injuries. Stay smart, train safe, and keep pushing towards your fitness goals!
