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Shoulder exercise
Last reviewed: 08.07.2025
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How to achieve results without pain
Start Doing Shoulder Exercises and Get Rid of Pain
According to a Dutch study, 50 percent of people who suffer from shoulder pain and regularly visit a doctor still complain of pain a year later. Solution: See a physical therapist who specializes in sports medicine and add the following adjustments to your exercises.
BENCH PRESS
If you lower your hands below shoulder level, you can put strain on your shoulder joints, so place a rolled-up towel across your chest to limit the bar's descent.
UPPER BLOCK PULL TO THE CHEST
To perform this exercise, grab the bar with an underhand grip, with your hands less than shoulder-width apart. Lean back slightly and, keeping your back straight, pull the bar toward your chest. Allow your arms to straighten and return to the starting position.
BARBELL SQUAT
Holding the bar parallel to your back will put stress on your shoulder muscles. Instead, try front squats. Hold the bar with your fingers bent and rest it on the front of your shoulders, keeping your shoulders high.
SPLITTING ARM SIDEWAYS
Hold the dumbbells in your hands, thumbs up, hands slightly in front of your body. This will take the strain off your rotator cuff.
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