Have You Trained Rear Delts Like This? (Common Cause of Shoulder Pain)
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- Опубликовано: 11 июл 2024
- If you've ever tried doing high face pulls, for rear delts, with your arms raised up then you're going to want to see this.
A common cause of pain in the back of the shoulder is from two rotator cuff muscles in the back of the shoulder - the infraspinatus and teres minor. Out of the two, the teres minor is easier to injure, especially in exercises that require rotating our arm backwards (external rotation). In sports it's most common in throwing movements. It's the "pull back" or cocking phase of the throw that can cause an issue with your teres minor. You would feel this pain low in the back of the shoulder. In the gym you're vulnerable to shoulder injury in movements like the snatch (powerlifting movement) or in high face pulls with your arms up.
My good friend, and Sports Physician Dr. Baron gives some advice on how to diagnose the pain in your shoulder, identify some of the causes, and then go over some possible solutions to alleviate the pain and help it heal faster, so you can get back back to training hard.
Been focusing on this muscle group to support my shoulder after a dislocation playing hockey years ago. I've worked construction, trucking, oil and gas, and agriculture and had multiple dislocations afterward, but discovered how to modify work, train, manage and strengthen years ago. Thank God for great trainers, sports physiotherapists, chiropractors and kinesiologists, because I've been able to avoid surgery that, in my case could never prevent future dislocations.
James your videos are fantastic! very educational and goes deep into the topic. Thank you, very enjoyable.
James has always had the best educational gym training videos.
Appreciate it my friend!
I agree. I started watching James in 2018 and everything from his demeanor, isolation of muscles, purpose of repetition vs. weight, etc. always worked for me.
Thank you for the thoughtful instruction.
Thanks helped alot!
Great video, perfect, thanks.
Excellent info.
Great content! Thanks!!!
Amazing, you, sir, are one of the brightest gems of the fitness industry!
I appreciate the very nice compliment my friend
So glad I the notification of this video while I'm doing delts.
I could watch this duo all day.
Amazing content 🔥
Ty for making thes videos. They are easily understood and helpful. The way you break it down maes total sense.
Thanks for the great feeback. That's always my foremost goal - try to take something complicated and have it make sense
Kinesiology and Physiology are such interesting subjects. Totally nerding out with these videos!! Keep them coming!!
I agree. I've always found it fascinating - especially how it translates into movements in the gym
superb video, dr. baron n james collab is excellent for sports industry
Appreciate it my friend
Thank you 🙏 for this video I learned so much why my right shoulder is hurting thank you
THANK YOU!!!!
Thanks again for these.
My pleasure!
Great series James.
Thanks my friend
Thanks for shedding light on these, it is so important and never seen any social media person or a bodybuilder talking about it , if you do it in the gym people will think you are insane but who cares
Anytime my friend!
@@JamesGrage by the way , James , good to have you back uploading consistently !
Great videos. Looking forward to the elbow series.
Just shot that yesterday and we'll be putting that one up next week!
Thank you for this just injured the teres
Great explanation guys. I have something deep in that area that keeps getting aggravated especially after external rotation. I had RC surgery a good few years ago which went well. Not so long back , after waking up one morning I had difficulty raising my arm to the side.
Once everything is settled next time I will try a couple of those exercises with very limited range then build up over time.....Thanks again
Great thanks 🙏
I do constant overhead drywall and this is going to really help ...
AWESOME!!!!! I have been training all of the muscles in my shoulders for the last 6 months to fix extreme shoulder pain and muscular imbalances and these videos are GOLD! I perform my shoulder prehab routine 3 times a week and at 51 I have never had healthier shoulders. Advice to others.......stop upright rows, behind the neck presses, behind the neck pull downs and if you are 35 or older no more flat bench press. Use dumbbell floor presses instead. I must disagree with him on the high pulls, but its not my video.
I have performed the exercise at 4:50 a million times but never with elbow support.........I will tomorrow!
Yeah that small tweak of supporting the elbow really helps you focus on the teres minor. You'll feel it burn
@@JamesGrage OH YEA!!!!! Nailed it with the elbow support! Thanks for your efforts on these videos!
I'm sure one of those exercises triggered my last episode....and not heavy by any means.
Great videos amazing content
Appreciate it
Always helpful tips and information on your channel. I have a question JG where can I get the muscle geek shirts from
I've been out from the gym for 3 weeks now for both of these...
This is a fascinating serious guys 👍🏼
I wish I'd had these years ago when I did one of my Rotator cuffs! Those lying Db rotations F'in hurt a lot 😬
Yeah those movements really light those muscles up when you do them right
Thank you now you know how to do the exercise correctly we need bones back and the Whiteboard full of knowledge
I'll have to bring Bones back for a cameo
I like how you just have useful information without all the yelling and bs, like John Meadows.
Glad you enjoyed!
Great! This is sooo helpful..,will there be a video regarding the knee?
Yes, soon. We'll be covering the most common injuries first - elbow, knee, low back, etc
Ya, those traditional face pulls with external rotations hurt like hell. Sorry Jeff Cavaliere :)
Thanks so much this helps unfortunately now I have tenía elbow a believe. For doing overuse of my forearms with RESISTANCE band facepulls( with rotation ) and my elbow tendon feels hard I’ll be seeing my therapist tomorrow thanks for the info
Next week's video coincidentally is all about tennis and golfers elbow
Hey, what to do when you feel that pain when doing ez curl bar pullovers? That's when I feel the pain all of a sudden when doing pullovers.
I’ve had bad clavicular pain. It actually swells. I think it has something to do with any chest work. Any advice would be helpful. TYIA😊💪
Excellent info!! At late 4 min mark into 5 you're worki g on the Terres minor move while resting on the cushion.
My shoulder does not like that height and so that exercise is very sensitive. I believe that is a supraspinatus issue then right? That plus the sharp, ripping pain towards the back of the arm bone at the joint.
Also when lying down with the dumbbell I find I have to put a rolled up towel under my arm to help gaurd against shoulder pain/impingement
Did you happen to watch the video that the Dr and I did that covered all the tests for all the rotator cuff muscles?
@@JamesGrage Yes, very helpful. At one point it seems one thing then another part of the video not then back and forth 🙄 First it's supraspinatus then infraspinatus. Aye yi yi yi yi. Maybe I should just shut up and work on all the video parts.
I like the limited range of motion exercise instead of full in order to strengthen one or the other.
Thanks for responding too!! 😃👍
I get some notable friction in right shoulder when i do dumbbell chest flies.. what can be the cause
Would supinated pull ups aggravate infra or teres
8:10 She just undressed James with her eyes there lol
Hi James, can you make a video for golfer's elbow or when you have pain on the inner part of the elbow. Thank you!!! Any advice?
You're in luck my friend. We just shot the video yesterday and we'll be putting that up next week. Make sure to turn on notifications so you see it
Thanks for your reply. Wasn't expecting that so fast! I do struggle with this pain for a few years , usualy is coming and going. Now for the past 2 months it got worse .Sometime if i bend my arm like I'm holding a book or my phone for a few minutes I can't straighten it like normal ,need to do it slow.
I have an ideea why i got this pain, but 1st I wanna see the video.
Many thanks!
Arnold Press, good or bad?
So there should never be external rotation with a face pull - even if you are not focusing on rear delts? I have noticed on my right side doing face pulls that have that very pain you were talking about behind my shoulder when I get through a couple of sets.
I personally prefer a more targeted approach. If I’m training rear delts then I want to do that the most efficient way possible with the least amount of unnecessary movement and recruitment of secondary muscles. If I wanted to work more of the teres minor then I would focus on that specifically with external rotation movements (and not try and engage my rear delts). That’s just my personal preference though - ultimately it boils down to your personal goals - which style of training suits you better and whether an exercise helps you or hurts you
So don’t do face pulls like Athlean X says to?
Can you do this with Resistance Bands?
Absolutely. Anything you can do with a cable machine or weights you can do with bands
9:50
"No rotation."
How come there is someone with over 10 Mil Subs promoting exactly this rotation in this exercise for years upon years...
Lack of knowledge, probably
James, please don't mix your sound sources so markedly left and right; these are informational fitness vids and not music vids, so it's just being overly technical really, potentially to your detriment. I normally sit in my lounge half-browsing and half watching TV with just one ear bud in (usually the left), so I could barely hear the other guy talking and almost gave-up on your video, thinking you had just recorded him badly. It's feedback BTW, not criticism.
Hey my friend. Thank you for the great feedback. It actually wasn't intentional. The rode wireless mics we use were splitting it into the two channels. After your message we figured out how to make that correction. Thanks again for the heads up
@@JamesGrage thanks for taking my comment so well, carefully considering my points and actually making changes. It's refreshing. Glad to be of help for the good of the channel. Cheers.
Superior utility of bands.