4 Exercises That Are Harming Your Shoulder (And What To Do Instead!)
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- Опубликовано: 2 авг 2024
- When it comes to building muscle, losing fat, and progressing in the gym, nothing is going to set you back more than injuries will. Shoulder injuries and shoulder pain in particular can be troublesome since it affects almost every upper body exercise you can do. Which is exactly why you need to design your workout program such that it ensures your longevity in the gym and minimizes your risk of shoulder injury. And to do this, you need to first understand that some exercises are worse than others when it comes to contributing to shoulder pain, shoulder impingement, and are just bad exercises for your rotator cuff. So if your shoulder hurts when working out, first look and see if you’re performing one of these bad exercises to avoid.
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!
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builtwithscience.com/bws-free...
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EXERCISES IN THIS VIDEO:
0:50 - the upright row
3:41 - behind the neck press
5:11 - behind the neck pulldowns
6:10 - front raises (front delt isolation).
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STUDIES:
Upright row:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Behind the neck shoulder press:
www.sciencedirect.com/science...
Behind the neck lat pulldown:
www.ncbi.nlm.nih.gov/pubmed/1...
Front raises:
www.ncbi.nlm.nih.gov/pubmed/1...
Not gonna lie my shoulder has been bugging me ever since recording this video… The things I do for you guys :) Hope you enjoyed it - don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/
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😂 Thanks for taking the pain to show us how to not get hurt.... I dont do any of those so I'm in the clear... Keep dropping the knowledge buddy 👍🏾
00:10 that acting though....
Jeff Cavalier can retire peacefully if he wishes. With you, the no BS science based training will be in good hands if he rides into the sunset. Thanks for all your efforts
My fitness center provides group classes that break pretty much all of these rules. Les Mills, Group Power www.mossa.net/group-fitness/group-power ......surprised they aren't doing a better job in minimizing these moves, especially since most in the classes are novice lifters like myself.
You think a Cuban press with light weight and strict form obviously would be a good replacement for the upright row?
Please make this a series. Discuss common issues and injuries associated with weight lifting and describe ways to treat and prevent them. Great video!
0:50 - the upright row
3:41 - behind the neck press
5:11 - behind the neck pulldowns
6:10 - front raises (front delt isolation).
Thank you
Alternative?
@@zabbymemon4093
Wide grip on upright rows
Front presses
Front pull downs
Rear delt isolation instead
Wow Jeremy, all of these exercises were present in the workout program given to me when I went to my first gym in 2007.
It's amazing how much our body of knowledge has grown in recent years thanks to content creators.
This has been the most informative fitness wellness video I’ve seen in a long time
Thank you, this probably explains the shoulder injury I suffered in college sports. We did those behind-the-head weight exercises 5 days/week, for years. They always did feel awkward.
I have seen, heard these advices a million of times but unfortunately I see the same mistakes in the gym everyday...Keep showing good content, clear explanation, simple and complete descriptions i think people need more of this.
Thank you for this video, I’ve had weird pops within shoulders after heavy workouts. This advice should make a difference.
Overtime injury prevention has become a top priority for me. So I like these type of vids with recommendations. Thanks J.
time to change 2 of my routines..thanks again Jeremy. Love the way you present the info and give alternatives ( which I'm going to use ) thumbs up Bro
Great video. Thank you for all of your hard work, all of the meta analysis must take a long time. I've been working out for 4-5 years now and I'm constantly learning new things from your research. Keep up the good work
Thanks for the video! I had a bad shoulder injury from weightlifting in Oct 2018 and have modified my workouts greatly. I appreciate the info Jeremy and keep it up bro!
Hi Jeremy, could you also please include the time tags in the descr? Thanks!
1. 0:50 - the upright row
2. 3:41 - behind the neck press
3. 5:11 - behind the neck pulldowns
4. 6:10 - front raises (front delt isolation).
Done! I actually meant to do that but forgot to, so thank you!
Aleksandr Oleshko we all of us here to hear what he’s actually saying not the movements it’s self
Keep doing the lord's work brother!
U read my mind bro. Some of us don't have the time to watch trough all the video. These tags help alot
Aleksandr Oleshko e
Can't say it enough: the science basis for your recommendations is what sets you apart from nearly everyone else. Another excellent contribution.
you are the best gym/fitness athlete on RUclips, thank you and bless you ! keep it up ! you are a life savior
You put a lot of time and research into your videos! Thank you my guy
Been waiting for your careful instructions! Perfect and clear narration! 👏👏💪💪🔥🔥
3 J's of fitness that I follow- Jeff Cavalier, Jeremy Ethier and Jeff Nippard. 💪
@@einar6229 Couldn't be further from truth
Also John Meadows and for entertainment, Jujimufu. Huh, funny how many Js there are
So true, same, same and same.
@@Kenan592034 whatchu mean?
@@mathiasa.johansen3683 One dude said that Jeff Nippard and Jeremy Ethier copy from Athlean-X
I’ve recently been dealing with this pain... thanks a lot for the update, for knowledge, truly is power ;)
God bless you man 🙏 i have been doing 3 exercises of those for a very long time and yes i have troubles from them over the long lifetime
Best Fitness RUclips Channel, Jeremy is spot on and can save a lot of people injuries
Jeremy coming in clutch again. I needed this video!
Amazing video Jeremy! Keep up the good work! Hopefully now more people can be educated on this subject and keep their shoulders healthy!
Thank you for posting the illustrations showing why these exercises can be dangerous, as well as the research. I appreciate the science behind the opinions. Very easy to understand.
yehey, new video. you just saved a lot of muscle builders out there.
You and Athlean-X are my main go-to's for science based, safe and effective exercises. I thought I was already subscribed but I fixed that now (plus I'll follow on Instagram). Keep the quality content coming!
Really glad your introducing new content to your channels instead of recycling the old materials (not that they were bad). Keep up the good work.
Very good video! I have my shoulders destroyed, and i suffered in the gym with some of those bad exercises!! Thanks for sharing that info
Damn why havent i discovered this chanel sooner.i love how you explain every single detail not like buff dudes where they just slap some pictures. Huge props to this guy.
As someone whose messed up his shoulders a couple times this is great advice, thanks.
perfect timing, thanks for this information.
i have right shoulder infringement.
now i cant do shoulder workout because of insane pain when lofting heavy dumbells but not when doing the chest workout.
Thanks Jeremy! I like you explaining everything clearly and slowly in your videos♥
Next to Athlean X this channel has the best information.
Mo search Jeff nipard
100% best thing about these channels is their science based informations and approaches.
Ahtlean is just a flashy normie
@@apresmidi9534 Guy is a fucking dick with a shitty condescending holier than thou attitude. And his anatomy explanations are usually purposefully confusing as to try to lure you on to his site to buy his shit. Combined with his clickbait articles and relentless fake bullying of his intern. Yeah fuck that dude.
Athlean X can't touch this channel. Particularly because that guy is a complete asshole.
Always straight to the point and based on facts. Love it :-)
Your almost at 700k Subscribers. This journey has been phenomenal to join and grow with. May God bless you with more content to present to us!
Very informative, I myself injured my shoulder a company baseball game over the summer. Since than when I’m at the gym certain exercises have triggered the pain in the same section of my shoulder. The alternative exercises you mention is a great direction to go.
I bought the intermediate bulk program and I love it!! Thanks for making a great program!
The front raises always felt awkward on shoulder and elbow joint, I had to use weight too light to produce any stimulus if at all.
From what I've heard Other than presses you should voluntarily choose to go light on shoulder exercise and simply focus on stimulus, you're right that these can damage the elbows and shoulder joints if you're feel uncomfortable there.
Most shoulder exercises you just need to go light as you are going more for the intensity and not the weight or volume. However you can still overload exercises like the overhead shoulder press as its a compound movement
I've watched Branch Warren and Jonny Jackson use 85s for front felt raises for reps...
I am a recent subscriber and I have taken your advice from your videos. You are by far more accurate and I have seen results as well. Keep it up!! 💪
Amazing tips... so useful. Thanks man!!!
Thanks Jeremy i was suffering from the same problem with my shoulder. They use to pain a lot. Will try your technique.
Love from India
I literally just started feeling shoulder pain for the first time and this video pops up. Couldn't be a better timing. Thanks Jeremy
@Magister Ludi i only feel it in the mid delt but i think it had something to do with my poor form on lat pulldowns
pipodedown same
@Magister Ludi He probably means underneath the lateral felt, as in the insertion of the supraspinatus.
OP, look up rotator cuff exercises and do them often.
Don't do bench until your shit feels better.
Learn the OHP and master it before you do bench again.
It may take weeks but if you do various exercise for RC often it WILL get better.
Lol, five months ago, how did things go?
Thanks Jeremy, your explanation is clear and makes sense.
Love your videos and how you explain everything with every possible detail. Keep it up.
The front felt raise was the only one of these that I was still using. Sometimes Im getting sharp pain just after performing this one. After seeing this I think I'll be abandoning front raises. Thanks for this video!
Excellent video. My takeaway from this was the last exercise: the (front delt isolation) front raise with dumbbells. I have doing it pretty regularly for the last few weeks. The difference is I use the hammer grip when doing it. Wondering if that makes a difference in terms of the comparative safety of the exercise.
Excellent video! Thanks!💪🏽
thank you for sharing your knowledge
i got to say... u dont post videos that often but when u do i know that it s going to be good. Never stop posting jeremy
I wish I'd seen this video sooner! I actually injured my left lower arm doing behind the neck press a while ago. The movement just felt kind of unnatural, and after a few presses I was unable to focus on engaging my shoulders, but was instead struggling to simply lift the weight. Whichever muscle/ligament I managee to sprain is still not fully healed, and I can't work my left tricep or do proper push ups til this day without feeling soreness and a shooting pain near my wrist.
Hey Thank you Jeremy, I had a really bad shoulder dislocation this really helps
Love your videos man! They help me so much. Keep them coming!
Jeremy you risked your body to teach us. Thanks man. Appreciate
The man knows his shit! well done. It totally helps me with my old injury.
I already love this guy.. I'm starting working out.. no coach , or Noone is guiding me...I don't compromise safety..Thanks
I hurt my shoulder doing upright rows..could hardly lift my arm for several days....ugh. Thanks for the video. I'll stick to the basics.
1st Like before watching to the guy providing best fitness videos. 😀😀
While I already knew that these are harmful, the CGI, diagram, and your explanation made it very easy to understand the mechanics.
Great video!
Videos with so much value your the best Jeremy
Great content as always Jeremy. Keep up the good work!
I do upright rows using plates with internal handles so that I have less stress on my wrists and keep my arms are parallel with the floor
I see people in the gym doing this first exercise and I feel bad for them but I also don't want to interrupt anyone when they doing their workout.
Good point. I am always inclined but I leave them. No one likes being corrected in the gym unless they seek advice actively. But I am amazed how many people work out and consistently doing exercises wrong or doing the wrong exercises.
Guys, it would be a heroic deed based on a friendly intention to tell them. I would have appreciated had someone told me what to do as when I was 16 I damaged something in a shoulder and I am 40 now and cannot do any shoulder press at all, cracks and painful every time. So, please just try, who cares if 5 of them do not like it if the 6th likes it you saved at least one.
@@mabezibrepuklismo3296 The problem is that many guys don't like to be corrected because of their egos. You know that pretty much any guy has a bigger ego in the gym, unless if you're really out of shape. Many people would see the advice as bragging, so I do the same and I don't tell anyone that they're doing it wrong. But I do very often talk with the gym workers that this or that guy is doing something wrong and they go there and tell them. I think that that's the best way to do it.
Call them out for their own good
That's what heroes do.
Best youtube channel for bodybuilding 👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽 thanks for all the informations, everyday i learn more and getting improved in my training thanks to you man💙
Ótimas informações.
Parabéns!!!
Great information.
I have done some of them but now I am gonna avoid.
Thanks a lot.
Good job
Thank you so much for this man, been doing everything wrong shit
Wow, this was an eye opener. I had been facing this issue for a few months and my trainer was urging me to continue.
I had to take two extended leaves from the gym to reduce the pain.
Thanks
Always good stuff to think about! I've injured my shoulders so much so now I focus a lot on my rear delts.
Great how you break everything down so cleanly thanks for all the info bro
Got to thank you for this Jeremy. Have been doing behind the head lat pull-downs recently and my shoulders have been aching slightly. I think I have dodged a slow motion bullet there.
NOTIFICATION SQUAD thanks you for this, Jeremy!
I knew 3 of the 4 exercises were possibly bad even when done with “okay form”, but still, great informational vid! AGAIN 😁🤓
Got all of these in my intermediate build program! 😁Thanks! Did not know that about the barbell upright row. Used to do that one a lot.
Thank you for yours infomatives videos. This help me very
Bro really you are my Idol, you save my life too, From few days I had so much pain in my shoulder joints. Before watching this video I didn't found the reason but right now gonna know why I feel pain, thanks bro a lot.
Great video!
Jeremy can you make a video on how to hit lower lats to bring up that Christmas tree in the back.
low bodyfat %, low bodyfat %, low bodyfat %. The end.
Great video, very infomational.Thanks.
Damn this video is a huge help. I'm a beginner and I've been trying to put together my own workout routine lately. I saw front raises suggested in a few videos on RUclips. I tried them out but something just didn't feel right like I couldn't feel it at all in the back of my shoulders. Now I know it's not a good exercise for real delts and I'll switch it out for something better. Thanks man!
When doing dumbel row for rear delt my shoulder keeps making popping sound, any idea what went wrong?
This channel has grown exponentially. Deservedly. It's a 2 horse race between Jeremy and Jeff C. CREAM RISES
Jeremy's style tops Jeff. He's a chill dude and the videos are presented better.
@@thelucinator9448 I agree that Jeremy's video quality is way higher, but Jeff still is the RUclips master of fitness.
I like both, they're different styles but BOTH produce high quality "info." That's what matters.
Ifan Cooke I think it’s easier to remember what Jeff says.
@Micky Damon haha...nice way to put it.
Have shoulder pain since last 2 weeks and now I know d reason. Thank You! Will immediately stop this.
Great info. Thanks!
Thanks Jeremy, you may have saved my shoulders.
Can you do a video about wrist flexibility and how to recover from injury?
Wrist straps
@@sheldinvenus2576 wrist straps don't really help with flexibility but they will help prevent injury!
extremely relevant video. I've been doing upright rows with narrow grip for such a long time.
As someone who just had 360 degree shoulder labrum surgical repair, I encourage everyone to follow these and ditch the decline bench press as well.
Hey Jeremy, i love your videos and have been your subscriber since a long time. I don't have access to any gym anymore, but I do have access to bars for pullups and dips. I know you are not into bodyweight training. But it would be great if you could look into this area as well. because many people don't have access gym.
I hope you read this and consider making some video like "BODYWEIGHT TRAINING AND HOW TO BUILD MUSCLE MASS WITH IT (ESPECIALLY LEGS)".
headover to @calimove and @fitnessfaqs
Awesome scientific video Jeremy, can you do a science based video, on BUILDING CALF MUSCLES. And why or how, Arnold Swartzeneger was able to build up his small calves to 20 inches. Thank you!☺👍
Eddie R
Arnold took steroids
+Luis Cardozo +genetics
roids
Great video! Easy to follow and will save you pain.
Incredible! Thank you!
Jeff Cavalier has sent you a friend request.
Gotta love waking up to a notification from Jeremy
Great tips. Thank you
Very good information. Thanks so much
Question: I'm a 74 year old woman and have been getting back in shape after a long illness. My biggest problem is elbow rotations. I find them difficult and weighted elbow rotations too fatiguing even with very light weights. I don't understand why this exercise which seems so easy should be difficult. Anyone know the answer? Help would be much appreciated. Thanks.
I paid the price doing upright rows at 47 years old my shoulder is still pissed off a year later.
mike roberts Mike, try the rotator cuff recovery kit handbook by M.Watson on Amazon. It helps you through what’s necessary. I’ve torn both of mine in the past and did the exercises everyday for 3 months. Both are now fine. Couldn’t recommend it enough but you have to be persistent in doing them.
I am sixty-one and impingement problems are worse for us old guys. I recently started exercising more and I want to avoid injury, so this video has been helpful.
Thank you very much , very good done.
I attain more pump when I do behind the neck shoulder presses
No way?
Agreed. Warm up and don't go done this far. Most every pro in history uses military press as foundation exercise.
Incline Dumbbell chest fly killed my shoulder 15years ago. And still effects me now days
Maybe you were lowering the dumbbells at shoulder level. You need to be at chest level to avoid shoulder injury, if I'm being understandable. Or maybe your shoulders weren't enough warmed up. My shoulders were a big problem for me when I started lifting, but everything changed when I corrected my mistakes.
Anyway, you can still do Cable Fly maybe. That's what I do because when I do DB Chest Fly, my right outer pectoral (where it is connected to the shoulder) pops and it's kinda bothering and hurting.
Thank you for your professional commentary
Thank you so mach Jeremy 👍👍👍