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An efficient workout involves choosing exercises that maximize your strength in a minimum amount of time. However, there are some shoulder exercises that could be detrimental to your progress and could result in injury if you’re not careful.

Top 5 Worst Shoulder Exercises

Here are some of the worst shoulder exercises that could put you at risk for injury.

1. Single-Arm Rows

   Rows work your deltoid muscles. While it is usually a good exercise to do, it’s easy to do incorrectly. Rows require a lot of shoulder mobility and puts stress on your rotator cuffs, resulting in tissue inflammation and impingement. If you choose single-arm rows, start the movement from your shoulder blades and use lighter weights to maintain control. An alternate exercise you can try is face pulls using a resistance band.

2. Dips

   Dips improve your triceps but are commonly used as a shoulder exercise. When performing dips, your shoulders can end in a bad position due to the internal rotation and it can put an abnormal amount of stress on the biceps, rotator cuffs, and tendons, so avoid dips if you can. Instead, consider overhead triceps extensions using dumbbells.

3. Shoulder Upright Rows

   Shoulder upright rows are a problematic exercise for the same reasons as single-arm rows. In this position, the rotator cuff pushes against the bony arch of your shoulder and can cause wear-and-tear over time. Make sure your shoulders are even if you row.

4. Behind-the-Neck Shoulder Press

   Presses are excellent exercises, but this specific position is harmful to your shoulders. It puts lots of tension on your trapezius and deltoids and compresses the rotator cuff. Instead of doing behind-the-neck presses, try a standard shoulder press that brings the bar down to your upper chest. Keeping the bar or dumbbells in front of your body reduces your risk of injury because the movement is more natural.

5. Lateral Raises

   Raises build shoulder strength but come at a high risk because they increase the chances of your rotator cuff compressing or impinging. This can cause sudden pain or other long-term issues. Always use a “thumbs-up” position when performing raises. An alternate exercise you can try is scaptions, or scapular plane elevations.

Your Local St. Augustine Shoulder Pain Experts

Whether you’ve suffered a shoulder injury or are experiencing shoulder joint pain, Orthopaedic Associates of St. Augustine is here to help. We’re proud to play a role in helping our patients regain mobility and get back to their daily routines free of pain. Start your road to recovery by requesting an appointment online today or call us at 904-825-0540.