Exercises to fix shoulders that round forward, I will rep

[dopamine72]

Ok my shoulders don't round forward that bad at all, but they do a little and I would like them to go back a little. I only have free weights to work with so I'm thinking of barbell rows, dumbbell rows and shoulder shrugs that would be the best for this. I'm guessing almost any back exercise would help, but I'm looking for the ones that will help the most. Any ideas?

[SouthernLord]

http://www.t-nation.com/free_online_...no_more_part_i

This is a four part series. I will leave it up to you to find the other three articles. This will help you.

[pawncakes]

my chiropractor told me to always work your back twice as hard as your chest. I used to have this issue to an extent and i got a rotator cuff injury and i laid off of doing chest for a while. I then worked my back very hard and this issue sort of corrected itself. So in my opinion work your back harder and take some time off of the ol' chest.

[dopamine72]

cool thanks

[Hayeder]

You may have tight pectoralis minors, try stretching, exercising good posture and training your middle back and rhomboids hard to try and even things out.

These things should sort it out, they helped me.

[Emmortal]

This is a pretty common problem because most people work their chest which hits the front and medial delts fairly hard way more than they do back work. Most people have a very weak mid and lower trap which is what helps keep the scapula in the correct position. Doing a lot of mid and lower trap work along with other back work will help fix this issue.

[dpbowman]

My chiropractor advised me to perform backwards rotations with my shoulders and arms as often as possible at home/work/gym, which fixed my shoulder posture within a few weeks.

[vegasdsm]

shoulder dislocations as well as more focused work on your back muscles (i.e. face pulls and australian rows (or inverted rows to your chest))....

cheers

[dopamine72]

This is a pretty common problem because most people work their chest which hits the front and medial delts fairly hard way more than they do back work. Most people have a very weak mid and lower trap which is what helps keep the scapula in the correct position. Doing a lot of mid and lower trap work along with other back work will help fix this issue.

Yeah I have always tried to work my back and chest equally but I guess I need to work my back more. Like I said its really not that bad, but I'm very picky. You think doing some sets of cleans would help or not?

You may have tight pectoralis minors, try stretching, exercising good posture and training your middle back and rhomboids hard to try and even things out.

These things should sort it out, they helped me.

I will for sure work on better posture, that is a week point of mine. And I will def. stretch also.

My chiropractor advised me to perform backwards rotations with my shoulders and arms as often as possible at home/work/gym, which fixed my shoulder posture within a few weeks.

Are you talking about that towel exercise? you could also use a broomstick, what you do is grip the towel as close as you can get, then keep your arms strait and start with arms in front and rotate over your head eventually hitting your back while keeping arms strait then reapeating. I don't really do it that much but ill do one set of 50 every once in a while and I always feel a burn in my shoulders after about 30 reps, it really helps my shoulders relax though, i should do it more often.

[GuyJin]

The above-mentioned exercises are good, and I'd also add in rear-delt work (dumbbell raises bent over or on an incline bench) face-pulls, stretching, and just concentrating on not slouching--I have the same problem. If you're doing a lot of chest work, you might also want to cut back a bit on that as well.

[vegasdsm]

make sure you are RETRACTING your scapulae in all of your back movements/exercises as well...

to make sure you are doing this, practice on the corner of a wall...

put the middle of your back on the corner of a wall (like your scratchin an itch you cant get to by yourself)...

put your hands together, elbows bent 90 degrees (palms facing towards you, like the lower part of an arnold press)

now stick your chest out as you rotate your shoulders back and get your elbows out so they are perpendicular to your torso (in a straight line)..

cheers.....

[dpbowman]

Yeah I have always tried to work my back and chest equally but I guess I need to work my back more. Like I said its really not that bad, but I'm very picky. You think doing some sets of cleans would help or not?



I will for sure work on better posture, that is a week point of mine. And I will def. stretch also.



Are you talking about that towel exercise? you could also use a broomstick, what you do is grip the towel as close as you can get, then keep your arms strait and start with arms in front and rotate over your head eventually hitting your back while keeping arms strait then reapeating. I don't really do it that much but ill do one set of 50 every once in a while and I always feel a burn in my shoulders after about 30 reps, it really helps my shoulders relax though, i should do it more often.

He said it was more about "pulling the muscles back into place" and to work in 30sec-1min of backward shoulder rotations (just a basic movement of the traps) inbetween sets.

[theapexxxx]

The above-mentioned exercises are good, and I'd also add in rear-delt work (dumbbell raises bent over or on an incline bench) face-pulls, stretching, and just concentrating on not slouching--I have the same problem. If you're doing a lot of chest work, you might also want to cut back a bit on that as well.

Don't cut back on chest work, Its not necessary unless your chest is WAY to big for your body. Just make sure your chest gets really well stretched. Stretch it once a day even. And work your back,traps and post delts. Eventually you'll see the shoulders moving back to good posture.

You should also try to correct your posture yourself whenever you see your shoulders slouching.

[du3ce]

rear delts, work on them

[dopamine72]

Thanks again everyone I can't rep anymore right now but i will when i get the chance, peace.

[Teamgreen]

http://www.t-nation.com/free_online_...no_more_part_i

This is a four part series. I will leave it up to you to find the other three articles. This will help you.

These are really great articles. I know they are long but you should really take the time to read them. They explain a lot and give you a much better understanding. My posture has improved significantly since reading these a few months ago.

Face pulls are great and push ups as well. You can just feel how good they are for your shoulders when you do them.