Bodybuilding is a process of learning by following the hit and trial method. You have to stick to this method and need to figure out what best works for you.
The problem with this method is that sometimes little mistakes lead to a severe injury, which further slowdown’s progress and causes a lot of problems.
But wait, you don’t have to worry because we are here to help you avoid five common mistakes and keep you away from becoming a part of the injury group.
1. Positioning Your Hands Too Close on Upright Rows
Upright rows are good for middle deltoids and biceps. If it is done right, it adds density to your shoulder. However, if it is done wrong, then it can hurt your shoulders badly.
During upright rows, you should avoid gripping very narrow because it causes elbows to be drawn forward, and the shoulders are rotated. This can cause shoulder pain or shoulder injury. It is best to avoid this type of grip.
2. Going Very Heavy with Behind-the-neck Presses
Building muscles require you to lift weights. And to build big muscles, you need to lift more heavyweights. It is a very effective approach. But, lifting heavy weights overloads your muscles, and that is how injuries happen.
Lesson learned from the generation of bodybuilders is to avoid lifting heavy weights with behind the neck presses. Whenever your goal is to use heavy weights to build muscles, lower the bar to the front of your head.
3. What About the Rotator Cuff?
Many people believe that shoulder training means performing the exercise for all three deltoids. Although it sounds sufficient, it is not because it leaves rotator cuff muscles unattended. Rotator cuff muscles are responsible for providing stability to shoulder complex and helps in the rotation of shoulder joints
If you only focus on training for deltoids and avoid focusing on rotator cuff muscles, it will cause an imbalance between them. This imbalance can cause severe pain and injury. So, strengthening rotator cuff muscles should be in your priority list.
4. Elbow Position on Lateral Raises
Lateral raises for middle deltoids are used to build up shoulder width and thickness. And it should be performed by slightly bending the elbow. However, the problem occurs when, throughout the movement of the elbow, it is not locked. This causes triceps to make most of the work and waste your hard work.
When doing lateral raises, keep in mind to bend your elbows and lock it throughout the movement. Also, your hands and elbows should be in line when lifting the weights.
5. Elbow Position on Rear Deltoid Exercises
Elbow position can also cause problems when doing rear deltoid exercise, especially when doing bent-over lateral raises. By extending the elbow, you are only wasting your effort because your triceps are doing all the work for you.
The solution for this problem is the same as the previous one, make sure to slightly bend your arm and maintain this position throughout the entire set. Also, make sure to bend your arm as minimum as possible because it makes exercise easier, which just like before wastes your effort and leaves you fruitless. It will take some time to make a habit of this, but it will happen eventually.