Should your daily workout routine include exercises that could be doing more harm than good to your shoulders?
Story Overview
- Five common shoulder exercises pose high injury risks.
- Clinical evidence suggests safer, effective alternatives.
- Physical therapists and sports medicine experts advocate for evidence-based practice.
- Fitness enthusiasts are encouraged to rethink traditional exercises.
Problematic Shoulder Exercises
Many gym-goers and athletes unknowingly perform exercises that are biomechanically unsound, placing undue stress on the shoulder joints. Exercises like upright rows and behind-the-head presses have traditionally been part of fitness regimens but are now being reevaluated due to their association with shoulder impingement and rotator cuff injuries. This shift stems from increased awareness and research into the biomechanics of shoulder movement over recent years.
Upright rows, for example, are notorious for causing acromion compression leading to injury. Similarly, lateral raises with thumbs down can contribute to rotator cuff impingement. The fitness industry is experiencing a paradigm shift, with experts urging a move away from these risky exercises. Instead, they recommend evidence-based alternatives that deliver results without compromising shoulder health.
Five Popular Shoulder Exercises Are Ruining Your Joints. Experts Reveal What to Do Instead. https://t.co/7nFXAmPti9
— Men's Health Mag (@MensHealthMag) October 16, 2025
Safer Alternatives and Recommendations
Replacing high-risk exercises with safer options is key to preventing shoulder injuries. Clinical trials and EMG studies have identified exercises like the 45-degree incline row and rear lateral raise as effective alternatives that maximize muscle activation while minimizing joint stress. Scapular stabilization exercises are also recommended, promoting shoulder health and function without the risk of impingement.
These alternatives not only protect against injury but also offer superior muscle engagement, making them a valuable addition to any workout routine. Fitness trainers and physical therapists play a crucial role in educating individuals on these safer exercise options, ensuring that both athletes and fitness enthusiasts can maintain their routines without fear of long-term damage.
Impact on Fitness Culture
As the fitness community embraces evidence-based practices, a notable shift is occurring in gyms and rehabilitation settings. The growing adoption of safer shoulder exercises is expected to reduce acute pain and long-term dysfunction, ultimately lowering healthcare costs associated with shoulder injuries. This transformation reflects a broader trend toward prioritizing health and sustainability in fitness.
Professional organizations and influential fitness platforms are increasingly advocating for these safer practices, challenging outdated norms and promoting updated training protocols. This shift is not only transforming individual fitness routines but also shaping the standards and curricula of the fitness industry at large.
Sources:
Frontiers in Bioengineering and Biotechnology
Physical Therapy Journal
PubMed Central
JOI Online
ACE Fitness
PubMed
