Non overhead shoulder workouts

Discussion in 'Training' started by stevemc, May 17, 2013.

  1. stevemc

    stevemc VIP Member

    Nov 19, 2011
    Hey bros Was looking for some good workouts for my left shoulder impingment my rear delt is underdeveloped.
    Last edited: May 17, 2013
  2. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    Facepulls, band pull aparts, lying raises, low cable rows.

    If you have an impingement though you should be doing a lot of rehab every day. Stick stretches, band pull aparts, facepulls as well as soft tissue work in the areas around the scapula.
  3. woodswise

    woodswise TID Board Of Directors

    Apr 29, 2012
    I get an excellent rear delt workout from bent over dumbbell flyes.

    When my shoulders are not right, I do rotator exercises, including standing rotators where you rotate 15lb dumbbells from overhead with bent elbows, to straight out front with bent elbows and lying rotators where you take a 15lb dumbbell, lie on your side, and with bent elbow, raise and lower the weight from your elbow as high as you can hold it to as low as you can hold it, without straightening the arm.

    Last time my shoulders gave me trouble, I did these for 6 months, and the pain cleared up and never came back.

    Keep us posted on how you are doing!
  4. tightglutes

    tightglutes TID VIP Lady Member

    May 1, 2012
    rotate your elbows in a little more during your DB press. it opens up the joint space and is less painful. you will be hitting your front delt more but this does help. i use bands every workout hits the rear delt great
  5. J-dub

    J-dub MuscleHead

    Feb 16, 2013
    Using bands I'd do the following:

    Lateral Raise
    Forward Shoulder Press (it's like a standing bench press)
    Front Shoulder Raise
    Upright Rows
    Face Pulls
    Pull Aparts
    Band Shoulder Rotation - External
    Band Shoulder Rotation - Internal
  6. Halo

    Halo MuscleHead

    Jul 5, 2011
    Face pulls
    DB Raises laying on the incline bench for rear delts, fronts and sides. I have torn both rotators so I don't go above 90 degrees, for me if I go above even by accident it engages my shoulder in a bad way and I'll feel it.
  7. shortz

    shortz Beard of Knowledge VIP

    May 6, 2013
    Impingements are a bit difficult to deal with. SOmetimes they just need rest to let the inflammation go down. That in mind, do upright rowing movements hurt?

    There is one I do that doesn't hurt like a barbell upright row. Although, keep in mind, no other upright row hits the shoulders like a wide grip BB upright row.

    Try these. They are called armpit rows or monkey rows. I do them regularly. I do them on back day, since its a pulling movement, then finish off shoulders with lateral raises, plate raises (front) and reverse pec deck. Seems to work decent.

    For Armpit rows, you hold the DBs at your side, while standing. You then pull the DBs up, as if slighting them up your side and in to your armpits, and shrug in one movement. Shrugging here is both beneficial for trap and shoulders, but also, it will help prevent pain if you have shoulder issues. Start light and work up. Going too heavy will greatly limit ROM on this one.
    tightglutes likes this.
  8. tightglutes

    tightglutes TID VIP Lady Member

    May 1, 2012

    will try this one. loving this thread
  9. stevemc

    stevemc VIP Member

    Nov 19, 2011
    Great posts guys I appreciate it. I have been using bands everyday and did the stick yesterday and that shit was hard lol my range of motion is terrible but they feel so good. Also I'm going to regularly do facepulls now is doing these everyday going to effect other workouts or is every other day better.
    And to answer your question upright rows hurt last time I did them but I took them out of my regimen years ago. This problem started when I was in high school my football coach had us doing a lot of exercises with bad form like uprights which he called bow ties. He had us use s close grip which wasn't good and that's when the pain started. I plan to add then into my routine now.
    Last edited: May 18, 2013
  10. Sandpig

    Sandpig MuscleHead

    Jul 13, 2012
    For rear delts I like an old Serge Nubret movement.

    Lie on a bench on your side. Then lower a DB down in front of your face at about chin level. It's just like a single arm bent over lateral only you're lying down.

    The stretch, if you let it down all the way, is killer.
  11. stevemc

    stevemc VIP Member

    Nov 19, 2011
    Oh ya! my doc briefly mentioned that one I forgot all about it. I have always had big broad shoulders so never really isolated rear delts let this be a lesson learned that this is what happens when you skip body parts and only work the bigger muscles. Your literally only as strong as your weakest muscles.
  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    I say fix that impingement and than perform OHP's and variations of it. Do shoulder dislocations aka... stick stretches to get that mobility in your shoulder again and slowly work OHP's back in the mix.

    I have serious shoulder issues that require me to perform prehab work 4 or so days a week. Anything upright'ish would cause me a great deal of pain. Not to mention it wouldn't cause the shoulder development that an OHP creates.

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