What exercises pull shoulders back?

[darwinmcduck]

I have seen some post where guys say that their front delts are pushed forward from heavy benching and that they need to do some work on getting their shoulders pulled back. I think this is me too. What exercises can you do?I have been doing heavy dumbbell presses for years.

 

[36drew]

Bump. Curious too.

 

[LT3]

cable rows, wide grip chins, pretty much anything that tightens the rhomboids and rear delts. and ease up on the chest

 

[boxerjake]

You want to see instant magic ?

It's as much a posture issue as well , get your ass onto a threadmill and start walking backwards holding onto the side rails till you get your balance and rythum ... ( this is really cool )

Then drop your hands down and you'll naturally pull back your shoulders without even knowing it inorder to maintain balance ... i've done this with 100 clients in the past and said nothing . When you get off the threadmill you'll notice your now holding your shoulders back untill you slip back into your bad posture position .

Posterior deltoid work will also help as muscles are tight when worked so they will help pull back the shoulder ... any type of high row to the shoulders will work .

Reverse your body position on a pec deck and fly backwards

High cable row with elbow high and level with the shoulders

Same thing can be accomplished with bent over dumbell rows if you row high to the shoulders

What your after is to tighten up the back of the shoulders in an attempt to drawn the scapula back and keep it there in the relaxed position

 

[fortunatesun]

Face pulls.

 

[KOArtist]

Face pulls.

Is that like a "high pull"?

 

[fortunatesun]

Is that like a "high pull"?

Put a rope attachment on a high cable. Take a few steps to get some distance from the stack. You want to be facing the stack. Then just pull the cable towards your forehead. You can't go real heavy on these, so increase reps. You need to keep your body as rigid as possible. If you're being pulled forward then your using too much weight.
You can also use a stretch band attached to the top of a rack. Just pull the band apart as it nears your face.
Good for upper back and rear delts.

 

[OMEGA]

miliary press super setted with shrugs and db laterals

also running helps

 

[fortunatesun]

I've been doing behind the neck snatch grip presses (esp. good for rotators) but I was hesitant to recommend them because I'm unsure of the actual overall effects of the action. They do seem to decompress my shoulders nicely if I've been benching/overhead pressing that day as well as adding some balance to the workout.

 

[Hammer250]

Had a similar problem with the delts pulling forward and did not catch it until I pinched a nerve. Also at the same time I was getting pain in the shoulders from what I latter found out was enlarged bursa sacks. Went to the chriopracter and he recomended streching. Place your hand palm up on a door frame and strech forward until you feel the strech in your delt and peck. More than likely your pecs are pulling the delt forward.

 

[mendo]

Adding in some rotator isolation movements helped me. Upright and semi-upright rows and face pulls are good too. You really have to focus on keeping your shoulders back when you aren't lifting too.

 

[mkazzbmf]

Face pulls.

YES......except bring the top of your rep right under your chin....Its the one thing that made a big difference for me.



Kaz

 

[Triple J]

best off not doing weights to work on this. weight lifters will activate the big muscles to pull the weight. you want to neurologically activate the smaller muscles that are getting neglected w/less stimulation than they need to maintain a balanced posture. flexion dominates our lifestyles and we need more extension.

try this exercise ... stand against a wall, back flat against wall, arms at sides, palms up/supinated. keep back flat against wall while raising arms to overhead, while keeping elbows against wall. kinda like a jumping jack (upper body motion only), or snow angel action. do it a couple times week for three sets of 10 each time.

 

[fortunatesun]

YES......except bring the top of your rep right under your chin....Its the one thing that made a big difference for me.



Kaz

I'm curious as to why you like bringing them to your chin. I used to do them this way but switched as it felt less awkward and seems to activate the back more. Now you've got me thinking there may be a reason to switch back.

 

[mkazzbmf]

I'm curious as to why you like bringing them to your chin. I used to do them this way but switched as it felt less awkward and seems to activate the back more. Now you've got me thinking there may be a reason to switch back.

Under the chin throws more stress to my rear delts and upper/mid traps......I am geneticaly prone to shitty rear delts....I am a firm believer is stress for change.....I agree it feels a little awkward but I have grown used to it and feel the soreness the next day just where I want it. My arms are super long and that has something to do with it too......If I bring them so high up the pain in my rotator makes me nervous.



Kaz

 

[fortunatesun]

Hmm, I'll probably have a chance to do these tomorrow. Think I'll spend some time comparing again. Thanks.

 

[Destroyer1986*]

I think you were referring to my post about needing to pull shoulders back, as mentioned by a physician if I continue the way im going my shoulders are going to be f**ked by the time im 22. Im working on pulling movements and am no longer doing shoulders or bench for a month to strengthen the posterior deltoid of my left shoulder as it has been giving me much grief for over a year.

 

[bicepts101]

this is somthing i need to work on also