View Full Version : Need alternative exercises
03-30-2007, 09:19 AM
I have a rotor cuff issue. So until I get the okay from the doc I am not supposed to lift anything over my shoulders. Today is my Shoulders, Triceps and biceps day on WBB1.
What can I do instead of Military Press and seated dumbbell press?
I have been using the (not sure what the pulley type system in the gym is called) cable machine. IĎll pull the cable across my body until Iím pushing it. Then Iíll move the cable from the lowest point up until Iím at shoulder height.
Why not give your shoulders a rest?
03-30-2007, 10:09 AM
I agree with Mik. I had a rotator cuff issue and avoided any overhead lifts for a while. I even stayed away from flat bench press. Try to concentrate on internal and external cable rotations, face pulls, scap pushups, etc.
Did your dr. recommend any specific exercises?
03-30-2007, 11:09 AM
Yes. I have several exercise and stretches he gave me to do. He told me not to lift over my shoulders. He wants me to work on all the other muscles in the shoulder to support the damaged one. They each do very specific movements so as long as I donít go up or feel any pain Iím good to go.
I think itís working very well so far since I wasnít able to lift my arm up at all a little over a month ago. This past Tuesday after doing some curls I slowly put the 90lb bar over my head. April 11 I go back to see him.
I realize Iím not going to work the same muscle groups doing alternative exercises from todays workout plan but was hoping to get some other type of compound exercises.
03-30-2007, 11:36 AM
Tread VERY carefully, but you could try rear dumbbell, cable or machine flies which will work your rear delts, and dumbell, cable or machine lateral raises, just don't go above parallel to your shoulders.
I don't know that I'd recommend it (maybe someone else can chime in here), but you can also try wide grip upright rows, keeping the bar as close to your body as possible, and lifting only to where your upper arms are parallel to the floor. This will target the medial delts more than the traps, but with an injured rotator, I'm not sure if it's a smart choice. If you try them, go as light as possible just to test the area.
If either of these aggravate your shoulder, then I think rest is indeed the best remedy for you.
03-30-2007, 12:07 PM
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