What To Know
- If you have a history of shoulder injuries, you may be more susceptible to pain during bent over rows.
- If you experience persistent or severe shoulder pain during bent over rows, it’s important to consult with a healthcare professional to rule out any underlying medical conditions.
- With proper form, a balanced workout routine, and adequate rest, you can enjoy the benefits of bent over rows without compromising your shoulder health.
If you’re an avid weightlifter, you’ve probably experienced the dreaded “bent over row” shoulder pain. This nagging discomfort can make it difficult to perform other exercises and can even interfere with everyday activities. But why does it happen?
Understanding the Bent Over Row
The bent over row is a compound exercise that targets the back muscles, particularly the latissimus dorsi. It involves hinging at the hips and bending over with a barbell or dumbbells in your hands. As you pull the weight up towards your chest, your shoulders are actively involved in the movement.
Causes of Shoulder Pain from Bent Over Rows
There are several reasons why you may feel pain in your shoulders during or after bent over rows:
- Improper Form: Incorrect form, such as rounding your back or shrugging your shoulders, can put excessive stress on the shoulder joints.
- Weak Rotator Cuff Muscles: The rotator cuff muscles help stabilize the shoulder joint. If these muscles are weak, they may not be able to handle the load of the bent over row.
- Overtraining: Lifting too much weight or performing too many sets and reps can lead to overuse injuries in the shoulders.
- Muscle Imbalances: If the muscles surrounding the shoulder are not balanced, it can create imbalances that put more strain on certain areas.
- Previous Shoulder Injuries: If you have a history of shoulder injuries, you may be more susceptible to pain during bent over rows.
How to Relieve Bent Over Row Shoulder Pain
If you’re experiencing shoulder pain from bent over rows, there are several steps you can take to relieve it:
- Rest: Give your shoulders a break from bent over rows and other exercises that aggravate the pain.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
- Stretching: Gently stretch the muscles around your shoulders, including the rotator cuff muscles, to improve range of motion and reduce tension.
- Strengthening Exercises: Once the pain subsides, gradually incorporate strengthening exercises for the rotator cuff muscles, such as shoulder rotations and lateral raises.
- Massage: A massage can help to release tension in the muscles around the shoulders and improve circulation.
- Proper Form: Pay close attention to your form when performing bent over rows. Keep your back straight, chest up, and shoulders down and back.
- Warm-Up: Always warm up your shoulders before performing bent over rows by doing light cardio and shoulder mobility exercises.
Preventing Bent Over Row Shoulder Pain
To prevent shoulder pain from bent over rows in the future, follow these tips:
- Use Proper Form: Maintain good form throughout the exercise and avoid rounding your back or shrugging your shoulders.
- Strengthen Rotator Cuff Muscles: Incorporate regular rotator cuff strengthening exercises into your workout routine.
- Warm-Up: Always warm up your shoulders before lifting weights.
- Listen to Your Body: If you feel any pain in your shoulders, stop the exercise and rest.
- Avoid Overtraining: Don’t push yourself too hard, especially if you’re new to weightlifting.
Other Possible Causes of Shoulder Pain
In some cases, shoulder pain during bent over rows may be caused by other underlying issues, such as:
- Shoulder Impingement: This occurs when the rotator cuff muscles become trapped between the shoulder blade and the humerus.
- Biceps Tendinitis: Inflammation of the biceps tendon can cause pain in the front of the shoulder.
- Thoracic Outlet Syndrome: This condition occurs when nerves and blood vessels in the space between the collarbone and first rib are compressed.
If you experience persistent or severe shoulder pain during bent over rows, it’s important to consult with a healthcare professional to rule out any underlying medical conditions.
Wrapping Up
Bent over row shoulder pain is a common issue that can be caused by various factors. By understanding the causes and following the tips outlined above, you can relieve the pain and prevent it from recurring. Remember to listen to your body and seek medical advice if necessary. With proper form, a balanced workout routine, and adequate rest, you can enjoy the benefits of bent over rows without compromising your shoulder health.
