Best Back Exercises With Bad Shoulders
Having a bad shoulder can significantly limit your ability to perform exercises that target your back. However, there are several effective back exercises that can be done with minimal discomfort and help you build strength and flexibility. Here are some of the best back exercises for those with bad shoulders:
Exercises with Minimal Shoulder Stress:
1. Seated Row:
How to:
- Sit with your feet flat on the floor and your back straight.
- Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your chest, keeping your elbows close to your body.
- Slowly lower the barbell back to the starting position.
Benefits:
- Works the latissimus dorsi, rhomboids, and biceps.
- Can be modified by adjusting the weight and grip width.
2. Cable Face Pull:
How to:
- Stand facing a cable machine with your feet shoulder-width apart.
- Grab the cable handle with an overhand grip, slightly wider than shoulder-width apart.
- Pull the handle towards your face, keeping your elbows high and your shoulders pulled back.
- Slowly return the handle to the starting position.
Benefits:
- Works the rear deltoids, rhomboids, and trapezius.
- Can be performed with light weight and high repetitions to focus on muscle activation.
3. Band Pull-Aparts:
How to:
- Stand with your feet shoulder-width apart and hold a resistance band in front of you with an overhand grip, slightly wider than shoulder-width apart.
- Pull the band apart, keeping your elbows straight and your shoulders pulled back.
- Slowly return the band to the starting position.
Benefits:
- Works the rear deltoids, rhomboids, and trapezius.
- Can be done anywhere and with minimal equipment.
Exercises with Modified Form:
4. Bent-Over Row:
How to:
- Stand with your feet shoulder-width apart and bend at the hips, keeping your back straight and your core engaged.
- Grab a barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your chest, keeping your elbows close to your body.
- Slowly lower the barbell back to the starting position.
Modification:
- Use lighter weight.
- Avoid excessively lowering your torso.
- Keep your shoulders relaxed.
5. Dumbbell Row:
How to:
- Stand with your feet shoulder-width apart and bend at the hips, keeping your back straight and your core engaged.
- Hold a dumbbell in each hand, palms facing your body.
- Pull the dumbbells towards your chest, keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position.
Modification:
- Use lighter weights.
- Avoid excessively lowering your torso.
- Keep your shoulders relaxed.
6. Pull-Ups:
How to:
- Grab a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Pull yourself up until your chin is over the bar.
- Slowly lower yourself back to the starting position.
Modification:
- Use an assisted pull-up machine.
- Perform negatives: Start at the top of the pull-up and slowly lower yourself down.
Important Considerations:
- Always consult with a healthcare professional before starting any new exercise program.
- Listen to your body and stop if you feel any pain.
- Start with lighter weights and gradually increase the weight as you get stronger.
- Focus on proper form over weight.
- Use a spotter for exercises that involve heavy weights.
Remember, consistency is key to building strength and flexibility. With proper guidance and modifications, you can effectively target your back muscles even with a bad shoulder.
