[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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The exercises that you perform during this gym day can quickly build delts size. But did you know that these can also place considerable damage to your shoulder joint too?

To prevent injury and to make sure you can enjoy maximum growth during shoulder day, there are lots of mistakes that you should avoid doing. What are they? Here are some of them:

1.) Do not forget proper form.

Before you increase your weights or the difficulty of your exercises, the first thing that you need to do is to practice the basics, most notably the right form. Without doing this, you will develop some bad habits that you will carry with you. As a result, you will not be able to maximize the effects of the exercises or target the right muscles. In addition to not being able to achieve your target gains, you also increase your risk of injury. Keep in mind that practicing proper form is important especially during shoulder day since our ball-and-socket joints are most vulnerable to injuries. That is most especially true if you will not be wearing a shoulder brace.

2.) Dont stick to the same old boring routine?have some variety!

Since there are only a few upper body exercises, it is easy for gym goers to fall into a rut when it comes to working out their shoulders. But if you wish to avoid fitness plateau, it is a must that you incorporate other types of exercises into your routine as well. To do this, you can try performing different variations of the most common pressing exercises that you know. You can also try the less common presses like Arnold presses, underhand presses and rack military presses. A suspension gym is a great way to get variation in your exercise as it adds the element of balance retention.

3.) Dont schedule shoulder day after chest day.

Most newbies make the mistake of doing this. After all, it makes sense to schedule all upper body exercises close to each other, right? Absolutely not! Why is this so? The different shoulder muscles are also engaged when you carry out chest exercises. So if you will be training them after chest day, chances are they havent still recovered from yesterdays workout session, and you will not be able to use them up properly. If possible, you should allocate at least two to a three-day interval between chest and shoulder day so you can avoid over-using your delts.

4.) Do not forget your rear delts.

When it comes to shoulder exercises, your rear delts tend to take the backseat. Yes, these muscles are recruited on certain upper body exercises, but the movements are not enough to help them grow in size and strength. The best thing that you can do is to engage these muscles during back day. To do this, try to carry out rear laterals during the end of your back day.

5.) Do not overarch your back when doing overhead presses.

We all want to go heavier as doing so may make us feel better about ourselves and our progress. But when we try to lift weights that are heavier than what we can handle, we try to compensate by bending backward. While doing so may seem effective, this is not a safe thing to do. When you bend your back too much during overhead presses, you will be putting your lower back at risk of injury. Worst case scenario?you may even end up with a herniated disc! To avoid this, always out your spine in neutral position and avoid biting more than you can chew when doing presses.

6.) Do not perform rear delts exercises last.

Many people usually leave behind rear delts in their workouts. As a result, you will have bigger middle and front delts but small rear delts. This condition will put you at risk of rotator cuff complications. To avoid this, try to do single-joint exercises for rear delts at the start of your presses when your energy levels are still high.

Keep these donts in mind for your next shoulder day and you can surely enjoy a bigger and stronger upper body in no time– even The Hulk will be put to shame!

CLICK HERE for a Rotational Pulley Workout for Shoulder Injuries

 

Guest Blogger Bio:Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

]]> Rotational Pulley Exercises for Shoulder Pain & Injuries https://www.thehumantrainer.com/pulley-shoulder-exercises/ https://www.thehumantrainer.com/pulley-shoulder-exercises/#respond Tue, 31 Mar 2015 07:00:00 +0000 http://thehumantrainer.com/pulley-shoulder-exercises/

Shoulder pain can be extremely debilitating, limiting your ability to function normally. It may prevent you from doing activities you enjoy, or worse, stop you from being able to work. In a worst case scenario you may even have trouble doing basic tasks like brushing your teeth or getting dressed. It can also stop you from having a proper night’s sleep.

 

If you have shoulder pain or have had shoulder surgery physical therapy or another form of rehabilitation therapy may be what’s needed to get back on track. A rehabilitation professional will evaluate your situation and come up with a plan of action to help you return to a normal function level, quickly and safely. 

 

Common injuries and problems that may cause shoulder pain include, but are not limited to:

 

• Frozen shoulder

• Shoulder bursitis

• Rotator cuff injury or surgery

• Dislocated shoulder

• Proximal humeral fracture

 

Rotational Pulley to Improve Shoulder ROM

 

Exercise has been proven to be the most effective method to improve arm function if you have shoulder pain or have had shoulder surgery. Pulley exercises are often prescribed to help you improve your shoulder range of motion (ROM), strength, and mobility. Performing gentle range of motion exercises with a pulley system may be your initial steps to restoring normal mobility and function to your painful shoulder.

 

The Human Trainer Rotational Pulley is extremely versatile and can be hung over a door, from the ceiling, or virtually from any solid structure using the versatility anchors, providing gentle, passive ROM to your shoulder. Shoulder pulleys are used in many rehabilitation clinics, and you may wish to purchase your own pulley so you can perform shoulder ROM exercises at home. 

 

Pulley Shoulder Exercise Examples:

 

There are simple exercises that can be performed using your pulley. Make sure you check with your physical therapist, or other health professional before starting any exercise program.

 

Shoulder Flexion. Hang your pulley over a door or overhead and stand with your back to the door or anchor point. Hold the handles of the pulley in both hands, and pull the handle on your non-painful side down. When you do this, the other hand will slowly rise up. Allow your injured shoulder and arm to move forward and up while keeping your elbow straight. Lift your arm as far as possible before the point of feeling any pain.

 

When your arm is high enough to feel slight strain in your shoulder, hold this position for 2 seconds, then use the pulley to allow your arm to slowly return back down to your side. Repeat this motion 10 times for your painful shoulder, and move on to the next exercise.

 

Shoulder Abduction. Continue standing with your back to the door or pulley anchor point. While holding both handles of the pulley, gently pull the handle down in your hand on the non-painful side. As you do this, allow the pulley to raise your painful shoulder and arm out to the side. Be sure to keep your elbow straight as you lift your arm. Stop if you feel sharp pain.

 

When you feel gentle tension in your shoulder, stop and hold this position for 2 seconds. Then, use your non-painful hand and arm to slowly lower your painful arm and shoulder down to your side. Repeat this exercise 10 times. Move on to the next exercise.

 

Internal Extension. With your back once again to the door or anchor point, hold both handles of your pulley system. Your painful shoulder should be rotated inward slightly and that hand should be resting comfortably behind your hip or lower back.

 

Use your non-painful side to pull the pulley handle down in front of you. As you do this, the hand of your injured side will slide up your back. Do this until a gentle stretch is felt. Hold this position for two seconds. Then, slowly allow the arm behind your back to lower back down to the area just behind your hip. Repeat this exercise 10 times.

 

 

As you progress with your shoulder treatment, your health professional may prescribe more advanced exercises. A typical progression from shoulder pulley ROM exercises would be to perform active ROM exercises, and finally, shoulder strengthening exercises.

 

Be sure to ask your therapist if these exercises are appropriate for your specific condition, and how frequently you need to perform them.

 

If the health Practioner you’re seeing feels that you’d benefit from home-use of a pulley system, you may wish to purchase a set. CLICK HERE for more info.

 

 

Resources: physicaltherapy.about.com, franklinorthopedics.com

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