Shoulder exercise – Let’s do it right


Common mistakes while doing dumbbell press exercise:

  • Wrong axis of movement

As explained earlier, if exercise done is in line with body axis, chances of getting impingement are high. Always follow the scapular axis (refer Pic 2) to avoid impingement issues.

Dumbbell Shoulder press 1

  • Back Hyperextension

It usually occurs when the weight is heavier than a person’s ability to lift (refer pic 3 & 4). It is a form of compensation to use more pectoral muscle to push the weight up. This can lead to back problems.

  • Wrist not maintained in neutral position or Lose grip

In either case, the line of weight keeps changing reducing control of the movement which can lead to compensation and injury at shoulder, elbow or wrist joint (refer pic 3 & 4)

  • Excessive external rotation at joint

In an attempt to keep the arms straight, many times people rotate their shoulders excessively which causes undue stress on biceps tendon and rotator cuff muscle(refer pic 3 & 4).


Pic 3 – Incorrect technique – 1.Back hyper extension, 2. wrist bending 3. excessive shoulder rotation


Pic 4 – Correct technique – 1. Neutral back 2. neutral wrist 3. no excessive shoulder rotation

  • Crossing over and clashing of weights

At the end of the pushing movement, avoid clashing or crossing over of weights. This can lead to a jarring movement creating excessive or unwanted movement at the joints.

These points also need to be considered for other shoulder exercises such as side raises/military press/arnold shoulder press.

Always remember to listen to your body and progress gradually to prevent injuries.

Rehab Mantra
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