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Back Exercises to Prevent Shoulder Pain


We all love to do push exercises (or love to hate them!) whether it’s push-ups, bench press, or chest flys. It’s always easy to focus on the front of your chest. But what about your back?


This week Dr. Rob is showing you 3 variations of an exercise that will target those long forgotten back muscles.


Your back is full of often neglected muscles that can become weak, stretched and even cause shoulder pain! The imbalance of always working out your chest without balancing out the antagonist muscles can lead to altered movement patterns that could become painful overtime.

One of the most commonly ignored muscle groups  are your external rotators.
Some of your external rotators are:

  • Deltoid
  • Supraspinatus
  • Infraspinatius
  • Teres Minor


You can activate these muscles by incorporating pull exercises into your routine. One of our FitClub favourites is the inverted TRX Row. You don’t even need a TRX for this. With a few modifications you can use a dumbbell and do a normal row or use the cables at the gym, even a low monkey bar at a park will do.


Inverted TRX Row

  • Hold one TRX handle in each hand and lean back so that the TRX is holding some of your weight.
  • Pull yourself up so that your hands are touching your chest. Make sure to squeeze your shoulder blades together!
  • Hold for a count of 2 then slowly return to the start.
  • Repeat 10-12 times!


There are some variations you can use to target different muscles:

Palms down:

  • This targets the mid-back and rotators

Neutral grip

  • Having your palms face together will target some stronger muscles including your biceps and different rotator cuff muscles than the palms down.

Palms Up

  • This targets your lower traps which can help you have better posture.


Want personalized feedback and tips? Ask at your next appointment!

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