pain in shoulder doing lateral raises

[thatguy99]

hey guys - sorry for adding in another shoulder pain question, but can anyone help me with what is probably wrong with my shoulder: without weights, I have no pain, but if I have my wrist turned downwards (like I am pouring something out) and do a lateral raise, I get a pinch in my shoulder - kind of in the back. I've read through a bunch of other threads on this and dont seem to have any pain when doing all those tests. I had this a couple weeks ago and took a week off, and it was fine for my chest/tri and back/bi workouts, but then I did BTN bb raises and went ahead and hurt it again. I'm going to try doing the broomstretches I saw someone mention and just working out legs/abs doing cardio for a week or two and hope it goes away entirely. maybe some RC exercises when the pain goes away entirely again. I've only been lifting regularly for about six months after not having gone to the gym for a couple years - this is kind of a bummer. most frustrating part is that I dont have any pain during my normal daily routine, it seems to just hurt when lifting weights. maybe an excuse to try the 20 rep squat routine.

[AnaerobicAndrew]

hey guys - sorry for adding in another shoulder pain question, but can anyone help me with what is probably wrong with my shoulder: without weights, I have no pain, but if I have my wrist turned downwards (like I am pouring something out) and do a lateral raise, I get a pinch in my shoulder - kind of in the back. I've read through a bunch of other threads on this and dont seem to have any pain when doing all those tests. I had this a couple weeks ago and took a week off, and it was fine for my chest/tri and back/bi workouts, but then I did BTN bb raises and went ahead and hurt it again. I'm going to try doing the broomstretches I saw someone mention and just working out legs/abs doing cardio for a week or two and hope it goes away entirely. maybe some RC exercises when the pain goes away entirely again. I've only been lifting regularly for about six months after not having gone to the gym for a couple years - this is kind of a bummer. most frustrating part is that I dont have any pain during my normal daily routine, it seems to just hurt when lifting weights. maybe an excuse to try the 20 rep squat routine.

You're problem is your wrist position. You should NEVER have your thumbs pointing down like youre pouring something out. Keep your palms flat (thumbs poiting straight ahead) or your thumbs pointing up. That pinch in the back of your shoulder is probably your RC screaming for help.

[Flex500]

hey guys - sorry for adding in another shoulder pain question, but can anyone help me with what is probably wrong with my shoulder: without weights, I have no pain, but if I have my wrist turned downwards (like I am pouring something out) and do a lateral raise, I get a pinch in my shoulder - kind of in the back. I've read through a bunch of other threads on this and dont seem to have any pain when doing all those tests. I had this a couple weeks ago and took a week off, and it was fine for my chest/tri and back/bi workouts, but then I did BTN bb raises and went ahead and hurt it again. I'm going to try doing the broomstretches I saw someone mention and just working out legs/abs doing cardio for a week or two and hope it goes away entirely. maybe some RC exercises when the pain goes away entirely again. I've only been lifting regularly for about six months after not having gone to the gym for a couple years - this is kind of a bummer. most frustrating part is that I dont have any pain during my normal daily routine, it seems to just hurt when lifting weights. maybe an excuse to try the 20 rep squat routine.

don't do heavy lateral raises with your thumbs down. That is commonly used rotator cuff exercise. You should be doing those and external/interal rotation exercises for strengthening your rotator cuff muscles. You are probably causing inflammation resulting in tedonitis and impingement in your supraspinatus and infraspinatus.

Ronnie Coleman has some shoulder issues and at the arnold we were talking about what he does as far as rotator cuff strengthening. He uses no more than 10 pounds for the exercise you are doing. It is not meant to be a big time heavy build muscle exercise.

[PureMotivation]

While we're on this topic, should RC excercises be done before or after your workout? Lately I've been doing them before I start a shoulder workout and before I start my chest workout. Should I also do them afterwards? Or should I only do them after my workout? Thanks

[AnaerobicAndrew]

While we're on this topic, should RC excercises be done before or after your workout? Lately I've been doing them before I start a shoulder workout and before I start my chest workout. Should I also do them afterwards? Or should I only do them after my workout? Thanks

before, as a warmup, use VERY light weight...I do them before anything that involves my shoulders

[PureMotivation]

before, as a warmup, use VERY light weight...I do them before anything that involves my shoulders

Ok thanks, that's what I have been doing. Also, today i too felt a little pain while doing lateral cable raises, it's in the back of my shoulder near my rear delt area, is this where RC impingement occurs?

[AnaerobicAndrew]

Ok thanks, that's what I have been doing. Also, today i too felt a little pain while doing lateral cable raises, it's in the back of my shoulder near my rear delt area, is this where RC impingement occurs?

Cable lateral raises do the same thing to me, thats why i stick to DBs for those.

[Flex500]

I do an abbreviated version before chest and shoulder workouts. I do my full RC routine which only takes like 10 minutes two other times of the week.

[PureMotivation]

Cable lateral raises do the same thing to me, thats why i stick to DBs for those.

Yea I think I will switch back to DB's, but is that in fact where RC impingement occurs german? Also I would rep you but I have to spread more rep around first =(

I do an abbreviated version before chest and shoulder workouts. I do my full RC routine which only takes like 10 minutes two other times of the week.

Thanks Flex, I also do 2 excercises before chest. I think I will add in doing a full routine as well.

[thatguy99]

ok thanks guys I don't turn my wrist down intentionally when I do the lateral raise - I was just noticing that's how it hurts, but when I think about it I probably am more inclined to a downward wrist position when I do the lift. I'll keep it flat from now on and try resting for a while longer and some RC exercises. I think the broomstretches I did last night also helped some. thanks everyone for all the help

[$AJ]

You're problem is your wrist position. You should NEVER have your thumbs pointing down like youre pouring something out. Keep your palms flat (thumbs poiting straight ahead) or your thumbs pointing up. That pinch in the back of your shoulder is probably your RC screaming for help.

^^ 'pouring water' motion is what injures shoulders.

[Paulie]

^^ 'pouring water' motion is what injures shoulders.

Sorry to resurrect this thread, but I've been getting pain on my rear delt joint. I don't feel it during my side laterals, but once I try to do bent over rear delt laterals, my left shoulder stings!

I think it might have been since I've been 'pouring water' during my side laterals.

Since I've apparently been doing this incorrectly, could anyone point me in the right direction for a good article describing how side laterals should be done? Or you could just describe it yourself. Thanks for the help guys.

-Paulie

[shou]

hey guys - sorry for adding in another shoulder pain question, but can anyone help me with what is probably wrong with my shoulder: without weights, I have no pain, but if I have my wrist turned downwards (like I am pouring something out) and do a lateral raise, I get a pinch in my shoulder - kind of in the back. I've read through a bunch of other threads on this and dont seem to have any pain when doing all those tests. I had this a couple weeks ago and took a week off, and it was fine for my chest/tri and back/bi workouts, but then I did BTN bb raises and went ahead and hurt it again. I'm going to try doing the broomstretches I saw someone mention and just working out legs/abs doing cardio for a week or two and hope it goes away entirely. maybe some RC exercises when the pain goes away entirely again. I've only been lifting regularly for about six months after not having gone to the gym for a couple years - this is kind of a bummer. most frustrating part is that I dont have any pain during my normal daily routine, it seems to just hurt when lifting weights. maybe an excuse to try the 20 rep squat routine.

Hi everybody,

I up this topic since i feel the same feeling of pain/discomfort/ in the back of my delt when i do the lateral raise's movement or even at the end of the rear delt fly.

I precise that i got this unpleasant feeling since a 7h hour nearly non strop writting (i'm attenting an exam).

Before this, i never had any problem with lateral raise or rear delt fly.

So before i go to a physician, what do you think of my case ? Could there be a beginning impingement and/or bursitis ?

I've stopped lateral raise and rear fly and began working external rotation (L-fly) and lower trapezius (supinated rowing) with a band.

So if someone experienced this worry, I would be very happy if he gives me his testimony to recovery.

Best regards

[Rawsteel88]

Abdcuting the humerus internally rotated above 80° will impinge the supraspinatus tendon, with other words, doing lateral raises with the pinky up is bad and causes impingement (just as the upright row).
To make it much safer bend over ~10°, externally rotate your upper arm half way (thumb between pointing forward and outwards), stop at ~85° (just before elbow is in line with the shoulder) and "lift with your elbow".
If this causes pain as well, try going out in the scapular plane, another tip is that you stick to lighter weights and higher reps in this exercise (12+ RM).
Below is a good video that shows you what happens in the shoulder during lateral raises with different arm rotations.

https://youtu.be/WtP691z7Wz8