Your rotator cuff is a group of 4 muscles that stabilizes your shoulder. It’s susceptible to irritation and injury with several common exercises.
If you’re dealing with shoulder problems, steer clear of these 5 moves.
1. Upright Rows
Upright rows target the deltoid muscles. This exercise does a decent job strengthening the delts.
But it puts the shoulder into loaded internal rotation and abduction–an impingement position that compresses the rotator cuff tendons.
Related: How to Relieve Shoulder Impingement
2. Behind-the-Neck Overhead Press
The overhead press is an excellent compound movement to strengthen the deltoids and triceps.
However, going behind the neck is a bad idea. It strains the neck and puts the shoulders in an awkward position.
3. Triceps Dips
Dips internally rotate and extend the shoulders a lot–an uncomfortable position for stiff shoulders.
There’s no extra benefit to training the triceps in this specific position. Instead, opt for triceps exercises that position the shoulder more comfortably.
4. Lateral Raises
Though it’s an excellent exercise for developing the middle deltoids, the lateral raise can flare up shoulder pain fast. Especially when done wrong.
Avoid lifting with the thumbs pointing down or raising the weights above shoulder height. Both can aggravate the rotator cuff and cause shoulder pain.
To keep your shoulders healthy and pain-free, try these exercises to build a strong rotator cuff.
5. Kipping Pull-ups
Kipping pull-ups create massive traction forces on the shoulder. Poorly controlled kipping pull-ups can cause labral tears and rotator cuff injuries.
Plus, kipping pull-ups don’t develop shoulder strength and stability as well as strict pull-ups do.
Better Alternatives
For the best alternatives to these exercises, along with my full list of shoulder exercises to avoid, check out this article. Plus, learn whether you should do push-ups and bench press for shoulder pain.
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Readers: What exercises would you add to the list? Have you found any exercises that relieve it? Share your thoughts in the comments.
