Gym Style Back - One Arm Row pain question

[Gibbee]

Quick question... any one have any idea why on one arm dumbbell rows that my anterior delt (or at least that general area) hurts when I do the upwards movement? I can't identify anything I've done differently recently, but my right front shoulder hurts during the upward motion and a smidge on the downward. I've been doing Gym Styles for 3 weeks and use 20 lbs. on the rows. It's not enough to give up workout out, but it hurts enough at the time that I wonder if I've done something somewhere else along the line. Just curios!

TIA ~
Gibbee

 

[tneah]

I personally would add some rotator cuff exercises, it you are not already doing them. Our shoulders are really "delicate" so to speak, mine acts up sometimes, its usually towards the end of a set when the muscles are getting really tired.
Be sure to stretch this area alot too, I find that it really helps me. Also, if you are doing alot of pushups, this action can strain the shoulders, just be sure to stretch it out and do some rotator cuff exercises.Icing after exercise works for me as well.

How's that for a quick answer??:7 Hope it helped some.

 

[GreenEyedLefty]

I find the row to be kind of a tricky exercise. You really have to focus your back muscles - your arm and shoulder are just along for the ride.

Now, I just simulated the move and the impression I get is that you are perhaps thrusting your shoulder forward in order to keep your arm next to your body during the lifting motion. IMO, this may mean your weight is too heavy if you're needing to bring your shoulder into the exercise to maintain good form.

I can't remember the brand name of them offhand, but there are 1 lb. magnetic things you can attach to your dumbbells so you can increase your weight in smaller increments. In other words, instead of going from 15 lbs. to 20, you can go to 16 or 17 first.

I also like the previous poster's advice re: warming up the rotator cuff.

Good luck!

 

[Gibbee]

Thanks for the tips - both of you. I will try lightening the weight and also doing more warm up and stretching. I usually only do 16 or 16 +14 of the pushups at the start but have tried to do 16 and 14 on the toes and then 12, 10, 8 on the knees. The push ups seems to bother my wrists/hands more than anything. I would guess I am not getting enough stretching and warm up - and while I can do the rows w/20 lbs. I probably ought to lighten up for a couple of rounds - and eliminate any of the forward stretch movement she does on the second set. Maybe all of that will help.

I'll give it shot! Thanks so much! I knew someone would have some ideas for me to try.

 

[kathryn]

>I can't remember the brand name of them offhand, but there are
>1 lb. magnetic things you can attach to your dumbbells so you
>can increase your weight in smaller increments.


Platemates. They come in either 1 1/2 pound or 3/4 pound weights (to add 2.5# or 1.25# to dumbells if you put a pair on). They are a bit pricey, but well worth it, IMO. (You need to get two pairs--four total--to be able to use them on two dumbells at once).