Three Exercises You Must Avoid to Prevent Injury are the most popular exercises, but the reasons why you must avoid these exercises in the gym are discussed here in detail.
Exercises You Must Avoid to Prevent Injury
The Upright Row exercise has an effect in developing the shoulders and traps. The normal way of doing this exercise is to hold a barbell or dumbbells in front with a close grip and pulling the weight up to your chest and then coming back to the initial position.
It is one of the most harmful exercises which can expose your shoulders to risk of getting injured. The position in which your arms make with your shoulders while carrying out this exercise is called “internal rotation.” This internal rotation becomes the major reason of that harmful action caused between the shoulders muscles when the muscles get pinched. You may not notice it immediately but gradually after few months or years of training, this will create problems for your shoulders for sure.
Try various alternatives like: Military Press, Front Dumbbell Raises, Dumbbell Press
Behind the neck pull down (Wide Grip Pull Down)
This is one of the most popular exercises of training back. The exercise is actually very effective for your back but the problem arises when it creates harmful effects for your shoulders.
The problem of “external rotation” we can say the opposite of internal rotation we discussed about in the previous exercise. While doing this exercise it creates a very delicate position for the shoulders which can ultimately harm our shoulders while working out with a heavy weight.
This can create problems for the Rotator Cuff, the connecting tissues for the shoulders which support the shoulder muscles. You might have experiences uncomfortable sensations while working out with a heavy weight while carrying out this exercise.
Try these alternatives instead: Pull Ups, Close Grip pull down, Front pull down
Standing Barbell press behind the neck
This workout is basically linked with the Behind the neck pull down exercise we discussed in the previous exercise as it is based on the external rotation mechanism as well and can lead to the same injuries and problems for sure.
This can create the same delicate problems for the shoulders and can put Rotator Cuffs at risk.
Try these alternatives instead: Military press, Dumbbell press
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