What are good exercises to combat rounded shoulders?

[crazyguy5]

I have been going to the gym for about 3 years and overall I am pretty lean and built but one thing that bothers me is my shoulders, which are well built, but for some reason they round forward. How can I make them go back to their normal position? I believe they are making my whole upper body look worse than it actually is, especially my chest.

All thoughts are welcome and appreciated!

[Mindi912]

I have been going to the gym for about 3 years and overall I am pretty lean and built but one thing that bothers me is my shoulders, which are well built, but for some reason they round forward. How can I make them go back to their normal position? I believe they are making my whole upper body look worse than it actually is, especially my chest.

All thoughts are welcome and appreciated!

If your shoulders are rounded you need to stretch out your pecs and strengthen your back.

[-Lucifer]

Work on your rear delts and stop hitting your front delts directly i.e. arnold presses, front raises etc.

+ what Mindi said.

[crazyguy5]

Work on your rear delts and stop hitting your front delts directly i.e. arnold presses, front raises etc.

+ what Mindi said.

So i should focus on rear delts and do much less side and front delts?

For rear delts i usually do:

-reverse pec deck
-bent over dumbbell rows

what else can i do?

[-Lucifer]

So i should focus on rear delts and do much less side and front delts?

For rear delts i usually do:

-reverse pec deck
-bent over dumbbell rows

what else can i do?
Those two are pretty good.

Additionally, you can add the following to your arsenal:
- Face-pulls
- bent-over db lateral raises

[crazyguy5]

[QUOTE=DaRk LuCiFeR;326082803]Those two are pretty good.

Additionally, you can add the following to your arsenal:
- Face-pulls
- bent-over db lateral raises[/

so by training front delts it contributes to my rounded sholders?

also, how long roughly do you think it will take to fix my problem, its average not really bad but not good either

[-Lucifer]

so by training front delts it contributes to my rounded sholders?

also, how long roughly do you think it will take to fix my problem, its average not really bad but not good either

Yes, training front delts does that. I know because I was in the same situation last year. I'd do 4 sets of Arnold presses and 4 sets of front raises so I had good front delts but ZERO rear delts.

I don't know. It took me more than 6 months to fix mine.

[crazyguy5]

Yes, training front delts does that. I know because I was in the same situation last year. I'd do 4 sets of Arnold presses and 4 sets of front raises so I had good front delts but ZERO rear delts.

I don't know. It took me more than 6 months to fix mine.

I think i might go see a sports injury therapist or a chiropractor. i believe what i have is a protracted shoulder girdle.

[BC02]

i have been going to the gym for about 3 years and overall i am pretty lean and built but one thing that bothers me is my shoulders, which are well built, but for some reason they round forward. How can i make them go back to their normal position? I believe they are making my whole upper body look worse than it actually is, especially my chest.

All thoughts are welcome and appreciated! rows rows and more rows