7 Potentially Harmful Shoulder Exercises to Approach with Caution

A significant proportion of patients presenting with shoulder pain report performing some of the exercises described below, often with the intention of strengthening the shoulder to alleviate their symptoms.

However, reducing or modifying these high-load movements frequently provides substantial pain relief. With an accurate diagnosis and appropriately adapted exercise program, further rehabilitation and strengthening can be achieved safely.Although targeted shoulder training is essential for the development of muscular strength and joint stability, certain exercises pose elevated risks when performed incorrectly or excessively.

The following are seven commonly practiced exercises that may predispose individuals to shoulder pathology if executed improperly.

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1. Lat Pulldown (Behind the Neck) The behind-the-neck variation of the lat pulldown requires pulling the bar behind the head, positioning the glenohumeral joint in forced external rotation.

This unnatural posture may lead to:

* Subacromial impingement of the rotator cuff

* Increased risk of anterior shoulder dislocation

* Excessive strain on the cervical spine

Safer alternative: Perform the lat pulldown in front of the body, drawing the bar toward the upper chest. This allows for a more physiological shoulder position and reduces injury risk.

2. Upright Row

The upright row involves elevating a barbell or dumbbells with the elbows positioned above shoulder level. This posture predisposes the subacromial space to compression, which may result in impingement syndrome.

Potential consequences include:

* Excessive internal rotation of the glenohumeral joint

* Chronic shoulder pain or tendinopathy

Safer alternative: Utilize lateral or anterior shoulder raises with controlled load to activate the deltoids without excessive joint compression.

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3. Dips

Dips, the body is lowered and elevated using the arms. Excessive depth in this movement places extreme tension on the anterior shoulder structures.

This may cause:

* Overuse of the rotator cuff tendons

* Tendinopathy or partial/full-thickness tendon tears

Safer alternative: Triceps pushdowns or close-grip push-ups can effectively train the triceps while minimizing anterior shoulder stress.

4. Military Press

‍The military press, in which a barbell is pressed overhead, is widely used for shoulder strengthening. However, improper technique or excessive load can increase risk. The primary concerns include:

* Subacromial impingement secondary to incorrect elbow alignment

* Excessive loading of the glenohumeral joints and axial spine

Safer alternative: Employ dumbbells to allow greater freedom of motion, or consider the landmine press (pressing a barbell at an angle), which reduces mechanical stress on the shoulder complex.

5. Bench Press

‍The bench press is a fundamental chest exercise, but it can impart substantial load on the shoulders—particularly with a wide grip or when the bar is lowered excessively.

This may result in:

* Anterior shoulder overload

* Rotator cuff injury

Safer alternative: Dumbbell pressing allows for a more natural scapulohumeral rhythm. Additionally, limiting bar descent to just above the chest reduces anterior shoulder strain.

‍6. Lateral (Side) Raises

‍Lateral raises target the deltoid muscles. However, when performed with straight arms and excessive resistance, they can place disproportionate stress on the subacromial space, increasing the risk of:

* Impingement syndrome

* Tendinopathy

Safer alternative: Perform the exercise with a slight bend at the elbows, lighter resistance, and controlled motion to decrease undue stress on the rotator cuff.

7. Kipping Pull-Ups

‍Kipping pull-ups, frequently observed in CrossFit training, rely on momentum rather than controlled muscle activation. Although dynamic and demanding, they can compromise shoulder integrity.

Associated risks include:

* Elevated risk of glenohumeral dislocation

* Overuse injury of the rotator cuff

Safer alternative: Strict pull-ups with slow, controlled execution enhance shoulder strength and neuromuscular control while reducing the risk of injury.

Conclusion

‍While the above exercises may contribute to strength and hypertrophy, they also carry notable risks when performed incorrectly or under excessive load. Emphasis should be placed on precise technique, gradual progression, and modifying or replacing movements that provoke discomfort.

Furthermore, a well-structured program that includes rotator cuff strengthening (with proper form) and maintenance of full, functional shoulder mobility is crucial in the prevention of shoulder injuries.For individuals currently experiencing shoulder pain, it is advisable to avoid these seven exercises temporarily and to seek expert clinical evaluation for an accurate diagnosis and tailored management plan.