10. Dumbbell Flyes
The dumbbell flye is one of the most common shoulder training exercises. It involves raising dumbbells overhead until they are at chest level.
When performing it, the weight must be held for a set period of time before lowering them again to start over with another set. If performed incorrectly, it may lead to injury such as rotator cuff tears or biceps tendonitis due to improper form and lack of strength when holding the weights overhead.
9. Barbell Curl
Barbell curls are not only ineffective for building muscle mass but they also tend to cause shoulder pain and inflammation. They also increase your risk of developing impingement syndrome which is a condition where the muscles around the spine become inflamed and painful.
8. Seated Cable Row
Seated cable rows are very effective for building upper body strength and endurance. However, they also have been linked to shoulder problems because of their position on the arm.
While seated, the arms are bent at 90 degrees while the elbows stay close to the sides of the body. This causes a compressive force against the acromion process (the bone behind each shoulder). This can result in pain and inflammation if done incorrectly.
7. Seated Overhead Press
The seated overhead press is another exercise that may lead to shoulder problems. It involves pressing a barbell overhead from a sitting position and lowering it back down again.
This is very similar to the standing military press except you are sitting down.
Sources & references used in this article:
Recognizing the intensity of strength training exercises with wearable sensors by I Pernek, G Kurillo, G Stiglic, R Bajcsy – Journal of biomedical informatics, 2015 – Elsevier
Face, content, construct and concurrent validity of dry laboratory exercises for robotic training using a global assessment tool by P Ramos, J Montez, A Tripp, CK Ng, IS Gill… – BJU …, 2014 – Wiley Online Library
Physiological responses of fire-fighter instructors during training exercises by CM Eglin, S Coles, MJ Tipton – Ergonomics, 2004 – Taylor & Francis