Are your shoulder workouts causing hidden damage?

Building powerful shoulders is a staple of most fitness regimes, yet the joint's incredible mobility makes it uniquely vulnerable to injury.

Orthopaedic sports surgeon Dr Vinod Kumar recently reviewed common movements to determine which truly protect our joints.

His findings suggest that popular gym staples might not be as safe as we assume, with success depending entirely on control and rotational stability.

Overhead presses

Dr Kumar awarded this strength builder a 6/10. Although effective, he warned: “Poor form or too much weight can overload the shoulder.” Precision is vital to avoid straining the core or posture.

Lateral raises

Scoring 7/10, these are safer if kept controlled with lighter weights. The key is avoiding arm rotation, which places unnecessary stress on the joint.

Upright rows

This exercise bottomed out the list. The surgeon flagged it as a “high risk for impingement, not my favourite for shoulder health,” suggesting most should avoid it entirely.

Face pulls

Targeting the rotator cuff earned this move a 7/10. It is excellent for stability, though poor form carries a risk of posterior impingement.

Rotations with cables or bands

Ranked highly at 8/10, Dr Kumar called this a “great exercise for strengthening the rotator cuff and stabilising the shoulder,” making it a top choice for joint longevity.

Kettlebells and mace swings

The gold standard, according to Dr Kumar, scored 9/10. He favours these because “control movements like kettlebell, club or mace are rotational in nature and train the shoulder much better than movements just a single train of motion.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.