Well I've been lifting for quite some time and I've come to the realization that I have rounded shoulders. I've done my share of research on how to fix them I'm not 100% sure if it's a muscular imbalance or just from spending hours and hours in front of a computer (I used to spend a loootttt of time on the computer) now that my physique is little more to look at I can't stand my rounded shoulders it gives me a poor looking posture! I've heard that rear delt exercises will help but besides rear felt flyes I'm not sure what to do. I don't have any access to weight machines, just free weights. My routine has always included bent over rows, overhead presses, and mild dead lifting. Bottom line is that I just need help. Maybe some techniques to fix my posture or exercises that will help. I haven't really had any luck finding anything that isolates the rear delt or utilizes it as a prime mover with free weights. Also if there is any sort of estimated time frame that this goal would take it would be greatly appreciated
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Results 1 to 7 of 7
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11-29-2013, 09:07 PM #1Registered User
- Join Date: Jan 2012
- Age: 29
- Posts: 209
- Rep Power: 210
Rounded shoulders! What do I do?!?
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11-29-2013, 09:28 PM #2Justice Police of bb.com
- Join Date: Feb 2013
- Posts: 9,485
- Rep Power: 15024
face pulls, work your rear delts and back. barbell rows, db rows, t bar rows, deadlifts. really focus on your posture and practice and be aware of your posture
Log
http://forum.bodybuilding.com/showthread.php?t=155910073
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11-29-2013, 09:39 PM #3Registered User
- Join Date: Nov 2013
- Age: 32
- Posts: 584
- Rep Power: 210
Do u have pics? You could just be slouching
Starting lifts 25/10/2013
Squat, bench - 20kg
Deadlift - 40kg
Current lifts
Squat - 90kg(x5)
Bench - 62.5kg(x5)
Deadlift - 110kg(x5)
Workout log: http://forum.bodybuilding.com/showthread.php?t=158572803&p=1170293103#post1170293103
23/11/2013 - 224.2lb
21/11/2013 - 212.4lb
28/12/2013 - 209.7lb
Lose 10lb [X]
Current goal: lose 20lb []
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11-29-2013, 10:54 PM #4Registered User
- Join Date: Oct 2011
- Age: 29
- Posts: 186
- Rep Power: 153
On top of reverse flies, do bent over rows (either db or bb), I started doing them specifically to fix posture and I feel like I've seen a significant improvement. What I also like to do is grab 2 dumbbells and hold them on my sides (standing up), keep perfect posture and then let the dbs pull down, stretching the muscles of your neck and traps. You've probably acquired some tension there while sitting on the computer so its worth a shot.
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11-29-2013, 11:19 PM #5Battle Tested
- Join Date: Aug 2011
- Location: California, United States
- Age: 29
- Posts: 11,821
- Rep Power: 2629
do plenty of upper back work. rows, face pulls, rear delt work
Master total
S: 585
B: 370
D: 605
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11-29-2013, 11:52 PM #6#stayloyal.
- Join Date: Dec 2012
- Posts: 69
- Rep Power: 140
Strengthening the Rear Deltoid helps a lot.
Being aware of it during the day is how I cured it. It became a habit.
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11-30-2013, 12:54 AM #7Registered User
- Join Date: Jan 2012
- Location: California, United States
- Age: 28
- Posts: 529
- Rep Power: 2201
Pretty much what everyone else said. Back work. Whenever you feel yourself slouching while sitting try to sit straight. Takes time and some time to getting used to.
Fell off the wagon crew
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