Shoulder Irritation Improves with Correct Rowing Technique

Avoid Needless Shoulder Pain

More is not always better…especially when it comes to rowing exercises. Bill Hartman demonstrates correct rowing motion and explains why pulling too far is actually counterproductive to your shoulder health.  In my early days of pumping iron, everyone told me to pull as far as possible when performing rowing exercise …. one-arm rows, barbell rows, low cable rows.  Not good, here’s why.

Stop Creating Shoulder Problems:  When you pull too far…

  • the humeral head protrudes forward resulting in shoulder irritation
  • you can loosen the shoulder capsule
  • you can aggravate or cause shoulder impingement
  • you can overstretch the subscapularis

The Bottom line:

  • too much motion can be bad
  • use good rowing form
  • don’t pull too deeply
  • lead with the scapula

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About Chris Melton

Chris Melton is an entrepreneur, blogger and one of the owners of Joint Mechanix, LLC ... the creators of the Rotater ... a rotator cuff rehab tool used by physical therapists, athletic trainers, athletes and proactive shoulder rehab patients.


  1. […] Long story short – too much ROM is bad – but you should watch the whole vid on the below page… Shoulder Health and Proper Rowing Form __________________ 1rms: BP: 130kg touch'n go, MP: 85kg, Weighted Chin ups:60kg+104kg […]

  2. […] Shoulder Health and Proper Rowing Form Pay attention to this to. Doing exactly what this guy says not to do is how I hurt my shoulder. Limit your ROM. Also do some reverse flyes, or some rows with flared elbows with a wide grip, to hit the rear delts and rear postural muscles. Sometimes less ROM is better on chin ups too (chin to bar, not chest to bar). I hurt my shoulder my entire body really close to the bar. __________________ 1rms: BP: 130kg touch'n go, MP: 85kg, Weighted Chin ups:60kg+104kg bodyweight. Squats/deadlifts: Injured, maybe 20kg each now (including bar weight). […]

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