As a physical therapist with 14 years of experience treating the shoulder, this is one of my favorite videos that you have done. In the PT world, shoulder impingement is becoming an outdated term and just “shoulder pain” is becoming the more accepted norm. Often times I find that patients with shoulder pain are placing more demand on the structures than they can adequately handle and backing off volume and gradually rebuilding over time yields great results. Excellent video content.
I fell off my longboard recently and had shoulder pain that wouldn't go away (hurts most when dead hanging, benching at the bottom, chest fly). Interestingly my shoulder did not hurt when doing overhead presses or lateral raises. When I went to the PT, he thought it was shoulder impingement and had me do exercises to alleviate that. A month goes by and the pain is still there. Could it be a bursa/labrum injury?
Don't know if this helps, I've had a similar situation for the last few months, turned out the problem wasn't in my shoulder but in my neck just above the top of my trap. Doing neck stretches eases it for a while, still a work in progress. good luck @@rsnchampkill
Same here, plus right bursitis = even less room in the right shoulder joint. Facepulls, strengthening of the rear delts and upper back, lots of corrective exercises, and... sleeping on my back did wonders. My take on it is that upright rows are not safe enough for the general population because their shoulders are not healthy enough. The fitness industry can adopt a smug face and loose most ppl, or cater for the needs of most, staying on the safe side with a simple message.
Yes, i had a tear and surgery. Since then, i have changed the way i do chest, biceps and shoulders exercise because of athleanx and have been injury free for years.
@@Fred-yq3fs Most of these strength channels are speaking to the seasoned powerlifter/bodybuilder despite the huge portion of their audiences are probably novices.
What were your symptoms if you don't mind me asking? For me it's a point of pain on my front delt during incline press. The worst pain is when I bend my elbow 90 degrees and try a lateral raise with nothing in my hand. Wondering if it's really the impingement or just another angry shoulder structure...
As a physiotherapist in Canada I find this actually quite good advice. Only gripe I have is a little heavy on the biomechanical explanation of the disorder. Shoulder impingement research has changed a lot over the last 20 years and nowadays they are even trying to do away with the diagnosis altogether as it is insufficient. There's been a lot of research showing that you a) you can get shoulder impingement type symptoms with no actual mechanical dysfunction shown on MRI, ultrasound etc. b) There may or may not be inflammation present especially in the longer term. Thus it leads to other possible explanation such as just overload of the tendons involved and certain ones are just used in mechanical disadvantageous positions such as abduction internal rotation and or upregulation of the nervous system in the area producing a painful response without a mechanical explanation. Only reason I find this important is a lot of patients come in with the mechanical idea thus they assume they to "fix" the mechanics but then get imaging done that shows no mechanical dysfunction and thus their "fix" will likely not have any impact. This is also shown in poor results with surgeries designed to correct the mechanical dysfunction. Thus perpetuating the idea of it only being a mechanical issue is detrimental to finally overcoming what is causing shoulder impingement.
I am no therapist but knowledgable. What you're describing sounds like glenohumeral misalignment aka your arm bone doesn't stay in the socket properly while internally rotating and reaching for the pocket. When we lack mobility our body will make it elsewhere, in this case rounding the shoulder forward out of position. It's possible it could be coming from your scapula as well but the snap sounds more like humerus. You may be tight/restricted around the rear shoulder (limiting rotation) while also tight in the front of the shoulder and chest pulling you forward and hunched. I welcome a response from the other commenter as i love to learn about this. You can find LOTS of stretches on youtube and i highly recommend picking up different sized massage balls to release muscles since they can save you a lot of money
@@NorThenX047 Going straight to a diagnosis of GHJ instability with subluxation when someone just mentions a popping noise with no mention of pain or any other symptoms is not particularly responsible, and not something that would simply be caused by tightness or a perceived change in posture. All you're doing there is fear mongering and creating a high chance of fear avoidant behaviours in someone - especially when there's a 90% chance the noise is just joint cavitation. It seems that you have recruited some knowledge but it's unfortunately knowledge that's all over youtube and social media and lacking any sort of evidence base
Thanks for bringing a modern perspective to this antiquated concept Mike. I've made a detailed video on "behind the neck exercises" on my channel explaining further.
I have done absolutely every dumb thing you said not to do for my shoulders at some point in my life. Literally 100% of them. After a decade of this I finally saw a PT and it's been a night and day difference. Now I can try the preventative stuff listed here.
I had a frozen shoulder a couple years. My Ortho called it an “impingement type“ injury. I couldn’t lift my arm above parallel. It just wouldn’t move. We realized my stabilizer muscles in my back were not doing their job when I was pressing overhead, and my bicep was trying to stabilize the joint. I did 2 months of very focused PT to strengthen the proper stabilizers, and I cut out pressing. Fully healed, and my shoulders are bigger/stronger than ever before. I start every workout when I’ll be pressing with a couple sets of those PT exercises to remind myself what muscles should be stabilizing the joint.
@@jonathantownsend7916I'm assuming he did exercises for the rotator cuff. Look up shoulder pain videos by squat university, they have been doing wonders for me. Also hang from a full up bar. It does wonders for the shoulders.
Great advice. I recently got an MRI of my shoulder after waking up with a ton of pain. Lo and behold, I was diagnosed with tendinosis of my supraspinatus and subscapularis rotator cuffs and bursitis. Turns out I have an acromion subtype that predisposes you to shoulder impingement... I hate going to the gym on push day knowing I can pretty much only do tricep exercises but my doctor told me I'm at risk of a full-on tear due to all the tendon degeneration. 4 weeks in though and I'm no longer feeling any pain and slowly implementing unloaded movements into my push day.
These videos are a godsent. No obscure advice, no catchy phrases and big scary words, just real biomechanics and common sense spoken clearly and with intention. Truly a turning point for the youtube fitness sphere.
I gotta admit, I've never had shoulder impingement or anything close to it. But I like listening to his lecturs. As a curious person, having someone convey information with such passion and eloquence just reels me in. I wish my physics professors were as invested in teaching as Dr. Mike! Great Stuff!
@@shadowvx19movement. The shoulder needs to move that’s its function. Went back to basics and baby steps. No weight just focus on daily stretching and moving shoulder in all positions to get flexibility back into it. I found my poor posture to be a big factor so focused on fixing that too. After months I started to weight train nothing fancy just basic solid movements and very very light but always keeping flexibility. I’m benching 75kg for 5x5 with zero issues now which is great but it was a long battle and still is because If I stop the flexibility and posture exercises i begin to get issues again.
@ Lots of Yoga moves. The old classic doorway stretch. Lateral straight arm shoulder stretch (learnt this from boxing - very underrated outside of boxing), I use a flexbar to do wrist twists (this is amazing for keeping your elbows strong), take a very light weight (1-2kg) and do like a kettlebell halo around the head really focusing on movement of the shoulder. Built up to more standard kettlebell exercises. Hope this helps! Keep it slow and focus on bracing everything to keep it all engaged. It's not about how much weight or how fast you do it, it's about staying strong and stable throughout the movements. hope this helps!
Best Physical Education channel in YT. I do amateur ballet, so all my weight training is directed for strength and lean muscles, and having the ability to repeatedly lift a 60kg dancer over my head while in motion, so my shoulders suffer a lot. This is great advice.
Great video Mike. A lot of lifters confuse shoulder tightness with shoulder impingement. A video on fixing shoulder tightness and strengthening the rotator cuff would be great down the road btw
In his defense, I will say the sheer recklessness of the average viewer kind of justifies a physical therapist with a history of nasty injuries to err on the side of caution.
I enjoyed this conversation. Anytime I saw other gym enthusiasts performing the upright row there was a strong feeling of apprehension. I was concerned I may contract the shoulder impingement by proximity so often times I would vacate the area to avoid infection. Thanks Dr. Mike
What helped me most with shoulder pain is (a) slowing down the reps, (b) maintaining complete control of the weight in each exercise, (c) avoiding elbow flare in any pressing exercise, (d) reducing the weight and upping the reps, (e) using pre-exhaust strategies to make the most of lighter weights, (f) icing the shoulders after each upper body workout, and (g) consistently focusing on basic shoulder rehab exercises in addition to the usual presses and raises.
You know applying ice actually prevents your muscles and connective tissues from properly healing, right? The only valid therapeutic use of ice is to reduce localized inflammation directly before a surgical procedure. That’s it. You’re setting yourself back with the ice
Gawd dang, I love your content. You’ve changed the way I cue, you’ve changed the way I do, you’ve changed the way I program, you’ve changed the way I run my personal training studio! Thank you, THANK you, for all you do for us!!!!!! 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
For upright rows and front raises in particular, i think lower/mid trap, serratus anterior, and even lats are very important. All those muscles work together to keep your scapula from winging excessively. If your scapula wings a lot as you lift your humerus, your shoulder rounds over and requires the rotator cuff and side/rear delts to work without a stable base. This can become harmful in explosive movements, because a bunch of force is transferred to the rotator cuff quickly and at an unoptimal angle, potentially in an impinged state. Straight arm pushdowns, W/Y raises and facepulls help improve the stability of the shoulder girdle. It also helps to keep your lats activated for stability, although, the higher your humerus goes, the less your lat can stabilize. It's similar with a shoulder press too, where you can feel your lats stabalizing in the rack position, but your serratus takes over as you lift the weight overhead.
Honestly, this is why I just turn to gymnastics for shoulder strength/health. Complete stability in this kind of training has made my shoulders the least of my concerns in terms of ache after long days at work.
@@firstlast-wg2on What kind of gymnastics? Like handstands and cart wheels? Or swinging from bars? I've never done any of that stuff. I feel like id just end up buying myself.
As a physical therapist has seen countless shoulder, impingement issues, as well as various other damages, Dr. Mike’s advice is sound and solid. Yes, you may not be a doctor, but principals are out. As a representative of the medical community, shout out to Mike.
Great info as usual - I think the awareness of shoulder issues is a plus - before many of the UA-camrs who brought attention to shoulder issues and how to prevent or alleviate the issue through proper training, most people would go to a doctor who would then give pain meds and a referral to a specialist who would say stop training and then when things get really bad they almost always want to operate. Most of the people I know with shoulder issues are those who have been training consistent with bad habits for a few years. I dont remeber but i think it was that Australian calisthenic dude who i learned about changing my grip to a neutral grip which changed everything - deloading, face pulls and rotating all the other stability work didn’t hurt either
I avoided upright rows for literally 10 YEARS of my training, because when I tried them as a beginner/intermediate I couldn't get them to feel good (definitely too much load and bad form), and then consumed a lot of "anti-upright row" hysteria via social media. I'm 11 years in, and I can say that they're my absolute favorite delt/trap exercise now by a long shot. Thanks RP for convincing me to reconsider!
@@WorldsUnhealthiestFitPerson I revisited the exercise with very light weight (I think I started with a 20 lbs ez bar), and took my time experimenting with grip width, how I initiated the movement, how high I pulled, angle of torso lean, all things form related. And I SLOWLY progressed up from there, only adding weight if I had mastery of form and things felt smooth/directed on the target musculature.
Thank you Dr. Mike suffered shoulder impingement for 6 months. Finally at 100 percent functional. Will stay within my range of motion. and warm up prior.
Messed up my shoulder 15 years ago and never got it treated... I was 18 and tried to do dumbell flies with 28kg and pop went the shoulder.....So i've Just carried it with me all this time. Today i had to back out of a gym session as after a long break i've tried to get back into it for summer. ...This video has inspired me to go see a doctor. Thanks Dr Mike.
Had shoulder issues for years and tried most things, face pulls, stretches etc. The only thing that seems to have really done anything that works properly is learning to sleep on my back again 😂
@@homegymr.e.c9784 What do you mean you "can't", do you have a medical condition? Or do you mean it isn't natural for you? If that is the case, try using a weighted blanket.
I started doing Lu raises and band pull aparts as a warm up on all days I work shoulders. Never had any more shoulder pain for the last 2 years. Warm up!!
I have a years-old hill sacs lesion injury, and have been consistently training and building most of this year and I was fairly paranoid about the upright rows. This video reassured me that what I'm doing is fine. Paying close attention to avoid clicking / discomfort, keep controlled form, less weight more reps, and all the things you mentioned seems good enough. The shoulder is so much stronger, hasn't felt this good in years.
So weird. I had two bad shoulders before i started training last Christmas, but after one meso on the RP APP (lots of upright rows included) my shoulders are strong as shit now. Thanks Doc
@@aesop2733 definitely possible. Also found out recently about a severe posture issue I'm working on correcting. Don't feel anything on upright rows, but I do still feel a weird pop when I do front dumbbell raises. Think that might be from my shoulder sitting weird in the socket.
I love the way you use humor to explain things. You not only come across as someone who really knows what they are talking about, but also as someone it would be a blast to hang out and drink a beer with, or more likely a protein shake or something.
Because Mike has 1/10th the subscriber number of AthleanX. Including a picture of Jeff and a title that implies Jeff's wrong will garner clicks, even if 90% of the content is exactly the same stuff Jeff says.
I love this video explanation. It's completely diagnosed where my previous shoulder pain came from, that the doctor was unable to do because they didn't ask me anything about my workout routine. This video has also helped me to understand how best to adapt my shoulder exercises in order to lower the probability of picking up another shoulder injury, particularly as my next meso is shoulder focused. Cheers Mike 👍
This is a great video on the subject. In my experience, every time my shoulders start to hurt in any impingement symptoms, I also feel that in addition to backing off, starting to develop the rotator cuffs helps a lot. Especially the right one. Those muscles are underrated.
@@mediapajaoyor maybe, just fucking maybe Jeff over used a diagnosis that isnt backed up by current literature to pump out the same fucking video every 3-6 months. Yes I have watched athlean x videos, its the same shit over and over again with little to no actual evidence or explanation for what the fuck hes talking about. Hes a physical trainer not a kinesiology expert so his whole shtick is just the same basic injury avoidance advice that doesnt fucking apply to everyone because holy shit guess what people arent built the fucking same.
Upright rows with a fix bar is a big no for me, even with light weight my shoulders start to feel wrong very quickly. I feel great using dumbells instead, that way I can adjust the angle of the dumbell
@@akashmakkar7187because not every lifter is the same. I don't do bench press the same as other people because I've got arms straight from an Orangutan😂
I needed this advice 25 years ago before I destroyed my shoulders. Thousands of overhand claps and shoulder presses from the military and then adding heavy behind the neck presses and upright rows done wrong in the gym was dumb on my part. Thanks for getting this out there.
I'm sorry but I have been lifting for 25 years, just a garage---commercial gym lifter, but can't be around that long and not know something. This by far is the best explanation of the real world facts pertaining to the phrase Shoulder Impingement I've ever come across. You Sir are god level.
I have a loose shoulder joint due to old injury. Normal bench press is painful. Overhead pressing causes discomfort over time but warming up or massaging pectoral muscles seems to help and reduce stiffness of the muscles at the back of the shoulder. It doesn't sneak up on me but I do have to drop overhead work when it's discgolf season or things get bad real quick. Upright rows are occasionally fine but I don't think I'll try doing them heavy anymore.
Concentrate on building your back muscles. It should pull the head of your humerus back in relation to your clavicle and scapula and prevent impingement of the muscles of your rotator cuffs (SITS). I was in a motorcycle accident while going to school for nursing, slightly tore rotator cuffs in both sides resulting in impingement.
Hanging from a pull up bar just might be the best treatment for you. I had impingement for 11 months and it went away in 3 weeks. But I had to hang A LOT! And I have fascioscapulohumeral dystrophy, so if it works for me, it'll work for anyone. Just watch out for the increase in instability you might feel. But that can be fixed with stabilization exercises.
For me it was mainly from incline press/flies for whatever reason. So I only did flat bench and it went away. Still comes back on incline if my form isn't completely perfect to avoid it. Also dead hangs helped a bit, never stopped me from shoulder pressing oddly enough.
@@jnbovee Hanging is really hit or miss. If you have stability issues (which pretty much anyone with shoulder problems has) it's going to cause a ton of pain and discomfort that will probably make it harder to workout later in the gym. Not saying it doesn't work, but it will cause more issues in the short term.
@@snoop_lion yes, incline bench is the perfect angle for shoulder impingement to happen. The humerus is usually flexed to approximately 120 degrees and oftentimes the scapula doesn't like to upwardly rotate along for the ride on this exercise, meaning a recipe for impingement at its finest.
Dr Mike is by far give some of the best info on UA-cam in this space.. I have watched so many others over the last year or so many with opposing opinions/methods and its becoming very obvious this is the way. I have got alot out of your many videos and I appreciate!
My story with shoulder impingement: I was playing with my son one day, throwing him up and catching him. After a few throws, he got excited and kicked me SO HARD in the face I completely lost my balance and I might have even passed out for a split second. I fell down, while he was still in the air. Because he is my son and I would gladly break my arms to keep him safe, I somehow managed to catch his weight (which had the acceleration of gravity for about 2 meters) with my arms fully stretched after having fallen myself. I immediately felt pain in my shoulders and arms, but was more worried about him. He was fine though, and thought the late catch was awesome. At the time, I was working as a corrections officer (prison guard) in a unit in which we had incidents most days. This meant I was often responding to very physically strenuous situations. On top of my regular training, my body truly was under continuous stress. As Dr Mike pointed out, my shoulders started to hurt more, but I pushed on for several (now I realise) stupid reasons, like not wanting to disappoint my unit. In any case, my right shoulder started to hurt so much that I basically stopped using it, and started using my left way more, which also hurt, but not as much. It got to a point that I couldn't get my prison keys out of my pouch with either arm, and had to ask my mates to help me with that. One day I woke up in so much pain I truly felt my left arm would need to be amputated. I went to the doctor, got diagnosed, started going to physio, found out that to compensate for my shoulder pain I also messed up my neck and traps. Took me 4 months to stop feeling constant pain, and just shy of 1 year to go back to regular training for my upper body.... I was able to keep training my legs, which was nice. All this because I was an idiot and didn't listen to my body. The accident with my son started the inflammatory cycle, and then I just kept on grinding away at the injury. Listen to the smart folks, rest when your body needs a rest.
Between being early in my fitness and also playing rec league softball, I recently got this issue. Glad Dr. Mike is here to clear my mind and give me good advice on how to deal with it
Great stuff. AthleanX said to not do upright rows approx 200 years ago, and I listened and I’m greatful. As always to Jeff. AthleanX is not only the best in the world, but the universe.
When I was 22 (I'm 31 now) I tore my labrum in my left shoulder, doctor told me that I should basically give up all types of pressing exercises, even push ups weren't a good idea. I immediately questioned that. What actually caused my torn labrum was being uneducated, not properly warming up, overdoing it, and ego lifting. As always, just be smart about lifts.
I enjoy how you explain in depth about issues most would stay away. I have no pain or issues but would have stopped because of the uninformed info from that channel. Xlean i think. Thanks doc!!
Good video as always! But I have to disagree on one thing: You don't always notice developing shoulder impingement. There aren't always signs to act on. Earlier this year I went stand up paddling for an hour. It was all good, I didn't feel any signs in my shoulder. Two days later I had full impingement syndrome. I needed a 5 week break from training and two cortisone treatments from an orthopedist. Now the shoulder impingement is completely gone, I'm training again and doing specific exercises to prevent further impingement. But watch out folks, i was surprised how quick one can develop it.
An hour of stand up paddle boarding is hundreds, possibly over a thousand reps. When is the last time you've done 500 reps of lateral raises, even at light weight? Of course it flared up, the sudden volume was insane, especially if it's not something you do often.
@@Trinsicity Absolutely. My point was just, that you don't always feel it comming, there aren't always early signs to act on, like Mike implies in the video. That's what makes this injury so tricky in my opinion. I sure did several hundreds of reps but didn't feel anything bad. Two days later it felt like my arm was about to fall of
@@gracekemp86 can agree. most of my shoulder pain did start a few days after a workout. i guess the body sends some painkiller hormones during working out.
I’ve dislocated my shoulders multiple times, had ac joint sprains, sc joint sprains to the point I avoided ALL overhead exercises and lying on my side to sleep was impossible. I started super rom lateral raises at 5 lbs, up to 3x12 with 17.5. Now I can sleep without pain, it doesn’t hurt to bench press and my shoulders feel amazing
impingement can also happen with a boney protrusion rubbing up against your shoulder labrum, fraying and then eventually tearing it, requiring surgery that has a very high chance of causing permanent arm paralysis. You may also have a hook acromion which then can lead to periarticular inflammation of the joint which then can lead into subscapular nerve impingement, causing a pretty devastating injury that will lead to months of therapy. There's also acromion bursitis that can happen which will also lead to inflammation of the joint and perhaps some fraying and tearing of the shoulder labrum as the glenohumeral joint space is already narrow to begin with, inflammation making it more narrow. It's best to stick with medical doctors on this, not exercise PhDs, and unfortunately, Jeff Cavalier has had more medical training than Dr Mike here. Jeff is also an expert on the shoulder, as he was a physical therapist for the New York Mets. Get your shoulder looked at before you try dumb exercises that can cause irreversible damage to your ball joints. Once your medical doctor has cleared you, then you can do them, although I can almost guarantee most orthopedic surgeons will tell you to avoid these types of exercises. If you already have impingement, you should avoid all overhead movements and you don't need to do face pulls like Jeff says, the side lying external rotation exercise is one of the best exercises to rehab your shoulder joint. Get an X ray to make sure its just inflammation and not a boney protrusion. The only way to remove a boney protrusion is surgery.
Yes, best reply here! Mike isn't wrong, but he is not entirely right either. For someone like Jeff Cavalier giving advice to literally millions of people, it's far better to err on the side of caution. The big problem with shoulder pain is a lot of people just ignore it until it's really bad. But that is like someone ignoring a saw cutting through your leg until it's half way through. When the shoulder is in a lot of pain, you already damaged it, possibly to the point of surgery.
And also, it's not like Jeff said don't do any such movement. He gave an alternative with dumbbells and can even use the double rope attachment on the machine. What's the issue then? Why insist on upright rows with a bar and use clickbait throwing shade? Jeff's advice and videos and programs are helping me so much. I appreciate Dr. Mike's advice too, and Jeff's programs actually use a lot of myorep match, he calls them slash-and-burn, and drops sets and time under tension enhancements and also using bodyweight exercises at the end to increase failure of the muscle. I've seen Dr. Mike using all of them too. So, what's the issue? Upright rows? Got an alternative for the same movement. Why create this thumbnail shitting on someone who's also helping people? Just creates a bad vibe. Gun to my head, I'll unsubscribe to everyone else in a heartbeat and stick to Athlean-X. His advice is helping me through the toughest phase of my life where my undiagnosed arthritis brought me down to bring straight up physically disabled.
@@HeadCannonPrimeand Jeff has given alternatives! What's the issue then? Just do those and you don't have to worry. Not missing out on literally anything. Unnecessary clickbait and bad mojo. I wish Dr. Mike would reconsider this approach. Call out someone when they deserve it, but at least watch the video he shared, not just the title. He's giving alternatives! In a 20-minute video, Dr. Mike doesn't mention and discuss the alternative movements at all and if they are safer. If yes, they're safer, why bother with the one that might cause issues for some?
Also, for external rotation, Jeff also has a great video that also shows progressions to use to restore more athletic ability. He also programs them in his programs. A+ 💯
Why the hell would you need to have a shoulder examination from a doctor to know wether or not upright rows hurt your shoulders? Just try different variations and if they all hurt then don't do it. It's the repetitive use that causes issues.
I had this issue with my shoulder as a mom, lifting my toddler every day. I also have Ehler's Danlos syndrome, so that "crunching" you referred to is something very familiar to me. The doctor put me on Diclofinac... which was better than the alternative, an injection directly in my shoulder joint. No thanks. I wish I would've had this info earlier. Your channel has inspired me to start weight lifting, am on the first three months of my journey and it's hard and fun. Because of my EDS I have to do everything so carefully and gradually, but doing it is so much better than the alternative - doing nothing. Thanks a lot for your content! ❤
Thanks so much for making this video. I seem to often be on the verge of shoulder injuries and I want to avoid anything catastrophic. Time to give the shoulders a real break and fully heal instead of being afraid of losing gains (which yes will resume). Instead of impingement, I think I actually messed up my front delts by getting into doing deep stretch chest workouts (including cable flys and even dumbell presses). I'd like to think there was nothing wrong with those movements but maybe there is such a thing as too deep. Or at least doing too much of a newer movement too soon.
Ya, I don't like flys either. My pinkies don't even quite reach the ring when I bench. Any wider, and my shoulders start to nag. I do cable crossover mostly for the crossover, not the stretch. Dumbbells don't bother me in a deep stretch though.
@@yanwain9454 Ya, I'm not a violent person, and I'm also not interested in tearing my knees up in jui jitsu... ~60% injury rate after 6 months of training, no thanks. Some people say it makes you tough. Maybe so, but I think it makes you stupid to knowingly do something that leads to so many injuries. My dad was a great wrestler in high school and now he can't walk without knee pain. He is tough though. I do cardio. If you to fight me, you better be fast because I'm running from you, lol.
@@yanwain9454 I think most people that train BJJ are peaceful outside of the gym. There are definitely a select few who go looking for fights though. I think people train BJJ for the peace of mind of being able to defend themselves. Then again, a knife changes everything. Rule of thumb, if someone is looking for a fight, there's a decent chance they know how to fight nowadays. I've got nothing to prove, so I'm gonna avoid the fight at all costs.
usually its not the deltoid muscle which makes pain. its more the deeper structures like rotator cuff, biceps tendon... which gets injured and inflamed.
I'm sure it's way overblown, but I know for a fact that I really messed up my shoulder years ago doing either upright rows or lateral raises. Don't know if it's impingement or what, but I have constant clicking/cracking sounds and pain in certain positions.
So let me get this straight, You’ve injured your shoulder, Yet somehow think you’re qualified to asses how you did it. If youre certain that something is either/or, The only thing that’s certain is your lack of certainty. Hint, Neither, it was you. Like pointing a gun in your face and blaming the gun.
Could be a torn labrum, that's what I had. It got much better with constant rotator cuff strengthening exercises though, to the point where it doesn't really bother me at all anymore
Thanks for the info on how impingement becomes a syndrome through ignoring signs over time. It sounds like this applies to a lot of movements, not just upright rows. I’m going to try them out tomorrow.
Why is the world of UA-cam lifting experts full of guys who hate each other and make snarky references to each other like junior high school girls? Greg douchette hates Jeff nippard for some reason, head horns here hates Jeff cavalier, everybody hates that v shred guy. What’s with all the childish thumbnailing?
Doucette hates Cavaliere too. I remember 1 or 2 years ago he tried to start and milk a drama. This one just looks like clickbait instead of actual hate, since he just repeated most of what Ath-X said.
I've suffered shoulder issues for probably around 12+ years. I naively pushed through shoulder pain during high school and college when lifting because I already had shoulder issues before - that means my shoulders are just weird right? Lmao. Well it all came to a head where I attempted to break my university's bench record; I had already tied it, but got overconfident and tried beating it on the same day. I failed miserably and then had massive shoulder pain for years afterwards. I will say that Athleanx's videos did in part help in my recovery when I finally dedicated time to fixing it.
Yes exactly. I guess there are many things he can be criticized for (or so says everyone on the internet..., but his shoulder videos really have helped me. Hope you're doing better.
No. You have not permanently damaged your shoulder by lifting weights. Everything heals, including your shoulders. Look into Barbell Medicine's content.
Oh man. I'm not sure if this is the right format, but it feels so perfectly timed for me: Hey Dr Mike - Got pain when raising the arm laterally or rotating the arm internally (for comparison, front raise is totally fine; lateral raise causes pain starting at horizontal.) Pain is sharp in motion, dull ache otherwise. The pain's focus is just under the acromion tip and down the front side of the rotator cuff, and if I pull the arm backward from there, like starting up a forrest-gump punch, there is another tweak between the back of the delt and the triceps. Got any thoughts on what that could be? I'm waiting for an MRI appointment to get it all checked out.
The time to care about shoulder impingement is prior to experiencing pain, because pain occurs after damage has already occurred. The time to care about spinal disc compression from heavy barbell squats and deadlifts is prior to experiencing pain, because pain occurs after damage has already occurred.
I love Dr Mike he is so informative in a way that I finally understand. His advice has given me so much more progress than others. He has a great sense of humor and is very laid back AND the best part is he is HONEST.
The algorithm is so 🔥. My shoulder was on fire today when I went to bench. I got pissed and came inside and started googling bench form and didn't see anything I was doing wrong and thought I suddenly forgot proper form or something. Figured I'd wait a few days for the pain to go away. Hours later I open UA-cam and BAM here's this video. I had no idea what shoulder impingement was and I literally just started adding rows into my routine last week. And yes, I immediately started doing 4-5 sets of them just like Dr. Mike says not to do 🤣. Thanks for saving me from doing more damage! 🙏. Hope this goes away pretty soon because I can't bench or do lateral raises with my right arm so I guess I'll just do cardio and legs until it's fixed
I’ve had a history of shoulder impingement, the initial cause being due to bad posture sitting at a desk all day. What fixed it was improving my posture and strengthening my shoulders and back muscles
You know what fixed my shoulder pain? The video where you gave a detailed overview of your flat bench technique. I was watching it for fun and figured out my form was a little off then voila, my issue resolved and I could resume heavier lifting.
Upright rows used to hurt my wrist and shoulders. Watched a vide of Dr. Mike's technique on upright rows, used lighter weight and an EZ bar, found more of a mind muscle connection and now I love them especially for warming up or using bands. No more pain and a great pump. Thanks Dr. Mike 🤙🏼
Thank you for this video now please do one about spinal disc hysteria. Should you never do rotational movements for the abs? How much butt wink is allowed in a squat? Are crunches bad for your spine? It would be great if you made a video talking about what is fact and what is fiction surrounding this topic.
I love the long game analogy about the 'best' athletes. I had a high grade rotator cuff tear. My ortho was a team doctor for an MLB team. He said "fuck that, we're not cutting you, we're rehabbing what you have." My PT was a powerlifter (now a dear friend) and we got that sombitch rehabbed and I was doing overhead presses in 4 months with more weight than ever. Great video Mike!
Back in my 20ies I did a lot of Muay Thai and gym exercises related to throwing heavy punches and shoulder conditioning. I hit the gym 5-6 days a week going hard, while not knowing anything about the importance of training stability or doing any pull exercises to balance out my training. Fast forward about 4 years and I suffer from such bad shoulder inflammation, that I quit training all together while taking painkillers just to be able to sleep and relax on the couch. Thankfully after living like that for about 2 years, I found some training exercises that now almost completely fixed the pain. At least to the point where it is now reduced to a tingling feeling and not something I need to take painkillers for anymore. I'm also thankful that I have started getting back in shape again, as a result. My point is I believe inflammation injuries in general are simply to do a lack of knowledge of the subject. Even my doctor back then just send me to get a shoulder x-ray, which came back fine, then told me to learn to live with it while subscribing me more painkillers.
Great video. Would add one thing: If you start having issues and have the ability to see a PT, just do it. Been lifting for close to 10 years and had shoulder issues for the first time this year. I defaulted to my tried and true methods of watching Bob & Brad videos (no shade, they are great), and that got things to a point where it wasn't effecting my day to day. However, hit a hard plateau after about a month. After another month of being an idiot, I finally made an appointment with a PT. Three weeks into treatment now and feeling so much better already. I am guessing I wouldn't have any issues today if I had gone into to see them earlier. So yea, be smarter than me if something is really feeling off...
What kind of treatment did you do? I went to my doctor when I had major problems and he just said stop any pushing movements. I mean, it sure stops the pain, but I still have bad shoulder mobility.
@@robin-2049 I would suggest going to a PT. Before seeing a PT, I met with a orthopedic doctor. Think his response was similar to what you are describing. Telling me to lay off using it and saying if it continues for a few more weeks we could do an MRI. When I went to a PT, it was very different. Their focus was on getting me back to doing to activities I want to do. Had a really in depth appointment where they took me through a bunch of movements to assess what to work on, then gave me a list of about 8 movements to do everyday. For my weekly appointments, they start with an assessment then make modifications to the movements based on my progress. Some of the movements are pretty generic things that come up if you google shoulder impingement treatment, but other do seem tailored to my specific issues.
Thank you! It’s all about the context. It’s not that shoulder impingement doesn’t “exist” per se but it’s rather the loading and frequency, which is the result of most injuries of this nature. Another factor to consider is serratus anterior and lower trap motor control as these muscles help with upward rotation of the scapula that helps to take stress away from the subacromial space. In addition, the research also shows external rotation strengthening helps with impingement. I’ve seen this work firsthand with a lot of the marines I’ve rehabbed in physical therapy. I’ve also heard of some research that the good ol’ “type 3” acrimony might result from chronic inflammation, which leads into what you’re saying. Not read this research myself but I could see it as a potential plausible portion of it
Thanks man, great advice! I've recently been going through a bit of shoulder impingement hysteria myself and this video has really helped ease those worries.
Good explanation, personally when i started working out instead of doing splits I chose a whole body olympic style lifting routine. About a year in I started to get shoulder pain, doctor said I have impingement which caused bone spurs and required surgery on my rotator cuffs. Long story short its been about 2 years since I stopped working out. This puts it into great perspective.
I have left shoulder impingement which has drastically reduce shoulder stability in all presses. I get the pain JUST from the movement, no weight other than my arms weight.
thanks for this video, coming off of a three week break from shoulders after a couple times having worsening pain and seeing a shoulder specialist who told me to stop doing overhead presses. happy to know I have lots of other options for shoulders.
I'm 23, 2 years into lifting. I've followed most Dr Mike advices through my journey so far. Upright rows are a staple in my programs and responsible for most of my shoulder gains. I sometimes feel my traps working, but damn, the side delt pump has never disappointed me. Also, I've never had any pain-related issue, even as someone who struggled a lot with shoulder instability on pressing movements.
Big bro has really got me watching full 20 minute powerpoint presentations. I didnt know i had the attention span?
Wooo! Back to school! - Dr. Mike
He's like a good teacher or something...🤔
Underrated comment.
@@RenaissancePeriodization😂😂
So true, shit I hate to do at work but I do here. Wtf?!
I tried to watch this video but my fear of shoulder impingement stopped me from picking up my arm and clicking the mouse button :(
You're right to be concerned. I'm using my phone to watch but it's kept well within the scapular plane.
Phone UA-cam is shoulder safe.
Same, I was going to like the video but couldn't risk the thumb impingement
Better safe than sorry
Hhahahahah!!! "I hurt my shoulder scrolling online!!" - Dr. Mike
As a physical therapist with 14 years of experience treating the shoulder, this is one of my favorite videos that you have done. In the PT world, shoulder impingement is becoming an outdated term and just “shoulder pain” is becoming the more accepted norm. Often times I find that patients with shoulder pain are placing more demand on the structures than they can adequately handle and backing off volume and gradually rebuilding over time yields great results. Excellent video content.
@@ddwfw does it seem normal? lmao
As a psychiatrist for shoulders, I agree
Sounds like what Barbell Medicine would recommend.
I fell off my longboard recently and had shoulder pain that wouldn't go away (hurts most when dead hanging, benching at the bottom, chest fly). Interestingly my shoulder did not hurt when doing overhead presses or lateral raises. When I went to the PT, he thought it was shoulder impingement and had me do exercises to alleviate that. A month goes by and the pain is still there. Could it be a bursa/labrum injury?
Don't know if this helps, I've had a similar situation for the last few months, turned out the problem wasn't in my shoulder but in my neck just above the top of my trap. Doing neck stretches eases it for a while, still a work in progress. good luck @@rsnchampkill
I like listening to Dr. Mike while in the gym, kinda feels like he’s critiquing me the whole time
I'm WATCHING YOU!!!! - Dr. Mike
What a great fucking idea lmao
I like listening to Dr. Mike while in bed, kinda feels like he's humiliating me the whole time which is what I'm in to.
Do the exact same. Help the mind and muscle and mike connection
@@QPoilylmao
I’ve suffered shoulder impingement but alleviated the pain by adopting Jeff’s protective measures to avoid exacerbation.
Me too!
Same here, plus right bursitis = even less room in the right shoulder joint.
Facepulls, strengthening of the rear delts and upper back, lots of corrective exercises, and... sleeping on my back did wonders.
My take on it is that upright rows are not safe enough for the general population because their shoulders are not healthy enough.
The fitness industry can adopt a smug face and loose most ppl, or cater for the needs of most, staying on the safe side with a simple message.
Yes, i had a tear and surgery. Since then,
i have changed the way i do chest, biceps and shoulders exercise because of athleanx and have been injury free for years.
@@Fred-yq3fs Most of these strength channels are speaking to the seasoned powerlifter/bodybuilder despite the huge portion of their audiences are probably novices.
What were your symptoms if you don't mind me asking? For me it's a point of pain on my front delt during incline press. The worst pain is when I bend my elbow 90 degrees and try a lateral raise with nothing in my hand.
Wondering if it's really the impingement or just another angry shoulder structure...
Dr Mike even blinks with full ROM...
dat was really underrated 😂
Damn you just make fun of his rare disorder. Whenever there is no wang infront of him, he blink really hard as a result of his mind seeking it.
Micronaps bro. Get on his recovery level.
That was halarious
😂😂😂😂😂😂😂😂😂😂😂😂😂
As a physiotherapist in Canada I find this actually quite good advice. Only gripe I have is a little heavy on the biomechanical explanation of the disorder. Shoulder impingement research has changed a lot over the last 20 years and nowadays they are even trying to do away with the diagnosis altogether as it is insufficient. There's been a lot of research showing that you a) you can get shoulder impingement type symptoms with no actual mechanical dysfunction shown on MRI, ultrasound etc. b) There may or may not be inflammation present especially in the longer term. Thus it leads to other possible explanation such as just overload of the tendons involved and certain ones are just used in mechanical disadvantageous positions such as abduction internal rotation and or upregulation of the nervous system in the area producing a painful response without a mechanical explanation.
Only reason I find this important is a lot of patients come in with the mechanical idea thus they assume they to "fix" the mechanics but then get imaging done that shows no mechanical dysfunction and thus their "fix" will likely not have any impact. This is also shown in poor results with surgeries designed to correct the mechanical dysfunction. Thus perpetuating the idea of it only being a mechanical issue is detrimental to finally overcoming what is causing shoulder impingement.
I am no therapist but knowledgable. What you're describing sounds like glenohumeral misalignment aka your arm bone doesn't stay in the socket properly while internally rotating and reaching for the pocket. When we lack mobility our body will make it elsewhere, in this case rounding the shoulder forward out of position. It's possible it could be coming from your scapula as well but the snap sounds more like humerus. You may be tight/restricted around the rear shoulder (limiting rotation) while also tight in the front of the shoulder and chest pulling you forward and hunched. I welcome a response from the other commenter as i love to learn about this. You can find LOTS of stretches on youtube and i highly recommend picking up different sized massage balls to release muscles since they can save you a lot of money
Yeah….but Canada.
Awesome information!!! Thank you for taking the time to explain this.
There's also strong evidence that the procedure to "fix" impingement (acromioplasty) is no more effective than sham surgery
@@NorThenX047 Going straight to a diagnosis of GHJ instability with subluxation when someone just mentions a popping noise with no mention of pain or any other symptoms is not particularly responsible, and not something that would simply be caused by tightness or a perceived change in posture. All you're doing there is fear mongering and creating a high chance of fear avoidant behaviours in someone - especially when there's a 90% chance the noise is just joint cavitation. It seems that you have recruited some knowledge but it's unfortunately knowledge that's all over youtube and social media and lacking any sort of evidence base
Thanks for bringing a modern perspective to this antiquated concept Mike.
I've made a detailed video on "behind the neck exercises" on my channel explaining further.
It was a great video
Rare FitnessFAQs appearance under a Dr. Mike video
I have done absolutely every dumb thing you said not to do for my shoulders at some point in my life. Literally 100% of them. After a decade of this I finally saw a PT and it's been a night and day difference. Now I can try the preventative stuff listed here.
Dr mike, I just discovered you, where were you all that time????? YOU ARE WHAT I NEED AND NOW!
I had a frozen shoulder a couple years. My Ortho called it an “impingement type“ injury. I couldn’t lift my arm above parallel. It just wouldn’t move.
We realized my stabilizer muscles in my back were not doing their job when I was pressing overhead, and my bicep was trying to stabilize the joint.
I did 2 months of very focused PT to strengthen the proper stabilizers, and I cut out pressing.
Fully healed, and my shoulders are bigger/stronger than ever before.
I start every workout when I’ll be pressing with a couple sets of those PT exercises to remind myself what muscles should be stabilizing the joint.
Yo, it looks like my problem too! Can I ask you what kind of PT exercises you did? It would be very helpful thx.
@@jonathantownsend7916Leaving comment for answer
@@jonathantownsend7916I'm assuming he did exercises for the rotator cuff. Look up shoulder pain videos by squat university, they have been doing wonders for me. Also hang from a full up bar. It does wonders for the shoulders.
Same issue here
Replying for answer, don't hold back Jedi show us the way
Great advice. I recently got an MRI of my shoulder after waking up with a ton of pain. Lo and behold, I was diagnosed with tendinosis of my supraspinatus and subscapularis rotator cuffs and bursitis. Turns out I have an acromion subtype that predisposes you to shoulder impingement... I hate going to the gym on push day knowing I can pretty much only do tricep exercises but my doctor told me I'm at risk of a full-on tear due to all the tendon degeneration. 4 weeks in though and I'm no longer feeling any pain and slowly implementing unloaded movements into my push day.
These videos are a godsent. No obscure advice, no catchy phrases and big scary words, just real biomechanics and common sense spoken clearly and with intention. Truly a turning point for the youtube fitness sphere.
I gotta admit, I've never had shoulder impingement or anything close to it. But I like listening to his lecturs. As a curious person, having someone convey information with such passion and eloquence just reels me in. I wish my physics professors were as invested in teaching as Dr. Mike! Great Stuff!
I have had really bad shoulder impingement and I ended up learning some of this the hard way. This is 100% great advice.
how did you fix it
@@shadowvx19movement. The shoulder needs to move that’s its function. Went back to basics and baby steps. No weight just focus on daily stretching and moving shoulder in all positions to get flexibility back into it. I found my poor posture to be a big factor so focused on fixing that too. After months I started to weight train nothing fancy just basic solid movements and very very light but always keeping flexibility. I’m benching 75kg for 5x5 with zero issues now which is great but it was a long battle and still is because If I stop the flexibility and posture exercises i begin to get issues again.
@@Bevzthejcscan you name some flexibility workouts that helped you
@ Lots of Yoga moves. The old classic doorway stretch. Lateral straight arm shoulder stretch (learnt this from boxing - very underrated outside of boxing), I use a flexbar to do wrist twists (this is amazing for keeping your elbows strong), take a very light weight (1-2kg) and do like a kettlebell halo around the head really focusing on movement of the shoulder. Built up to more standard kettlebell exercises. Hope this helps! Keep it slow and focus on bracing everything to keep it all engaged. It's not about how much weight or how fast you do it, it's about staying strong and stable throughout the movements. hope this helps!
Best Physical Education channel in YT. I do amateur ballet, so all my weight training is directed for strength and lean muscles, and having the ability to repeatedly lift a 60kg dancer over my head while in motion, so my shoulders suffer a lot. This is great advice.
Great video Mike. A lot of lifters confuse shoulder tightness with shoulder impingement. A video on fixing shoulder tightness and strengthening the rotator cuff would be great down the road btw
In his defense, I will say the sheer recklessness of the average viewer kind of justifies a physical therapist with a history of nasty injuries to err on the side of caution.
Agree.
😢0😢00😂
I enjoyed this conversation. Anytime I saw other gym enthusiasts performing the upright row there was a strong feeling of apprehension. I was concerned I may contract the shoulder impingement by proximity so often times I would vacate the area to avoid infection.
Thanks Dr. Mike
What helped me most with shoulder pain is (a) slowing down the reps, (b) maintaining complete control of the weight in each exercise, (c) avoiding elbow flare in any pressing exercise, (d) reducing the weight and upping the reps, (e) using pre-exhaust strategies to make the most of lighter weights, (f) icing the shoulders after each upper body workout, and (g) consistently focusing on basic shoulder rehab exercises in addition to the usual presses and raises.
You know applying ice actually prevents your muscles and connective tissues from properly healing, right? The only valid therapeutic use of ice is to reduce localized inflammation directly before a surgical procedure. That’s it. You’re setting yourself back with the ice
Gawd dang, I love your content. You’ve changed the way I cue, you’ve changed the way I do, you’ve changed the way I program, you’ve changed the way I run my personal training studio! Thank you, THANK you, for all you do for us!!!!!! 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
I agree! This is gold!
For upright rows and front raises in particular, i think lower/mid trap, serratus anterior, and even lats are very important. All those muscles work together to keep your scapula from winging excessively. If your scapula wings a lot as you lift your humerus, your shoulder rounds over and requires the rotator cuff and side/rear delts to work without a stable base. This can become harmful in explosive movements, because a bunch of force is transferred to the rotator cuff quickly and at an unoptimal angle, potentially in an impinged state. Straight arm pushdowns, W/Y raises and facepulls help improve the stability of the shoulder girdle. It also helps to keep your lats activated for stability, although, the higher your humerus goes, the less your lat can stabilize. It's similar with a shoulder press too, where you can feel your lats stabalizing in the rack position, but your serratus takes over as you lift the weight overhead.
Honestly, this is why I just turn to gymnastics for shoulder strength/health. Complete stability in this kind of training has made my shoulders the least of my concerns in terms of ache after long days at work.
@@firstlast-wg2on What kind of gymnastics? Like handstands and cart wheels? Or swinging from bars? I've never done any of that stuff. I feel like id just end up buying myself.
As a physical therapist has seen countless shoulder, impingement issues, as well as various other damages, Dr. Mike’s advice is sound and solid. Yes, you may not be a doctor, but principals are out. As a representative of the medical community, shout out to Mike.
Been working out for 24 days now and now thanks to this video I know why my left shoulder has been hurting. Thank you for another awesome video!!!
I’ve avoided upright rows because of this hysteria.
same here!
keep avoiding
I avoid it because of the wonky position it demands from your wrist.
Same. The day I've tried upright rows was the day I've decided to never watch an AthleanX video ever again.
I avoid them because they cause shoulder pain.
Great info as usual - I think the awareness of shoulder issues is a plus - before many of the UA-camrs who brought attention to shoulder issues and how to prevent or alleviate the issue through proper training, most people would go to a doctor who would then give pain meds and a referral to a specialist who would say stop training and then when things get really bad they almost always want to operate. Most of the people I know with shoulder issues are those who have been training consistent with bad habits for a few years. I dont remeber but i think it was that Australian calisthenic dude who i learned about changing my grip to a neutral grip which changed everything - deloading, face pulls and rotating all the other stability work didn’t hurt either
I avoided upright rows for literally 10 YEARS of my training, because when I tried them as a beginner/intermediate I couldn't get them to feel good (definitely too much load and bad form), and then consumed a lot of "anti-upright row" hysteria via social media.
I'm 11 years in, and I can say that they're my absolute favorite delt/trap exercise now by a long shot. Thanks RP for convincing me to reconsider!
As someone who has also been a sufferer of hysteria, what ended up being the progression that worked for you?
@@WorldsUnhealthiestFitPerson I revisited the exercise with very light weight (I think I started with a 20 lbs ez bar), and took my time experimenting with grip width, how I initiated the movement, how high I pulled, angle of torso lean, all things form related. And I SLOWLY progressed up from there, only adding weight if I had mastery of form and things felt smooth/directed on the target musculature.
See you in 10 more years hopefully with healthy shoulders.
Some of the shit jeff thought me has kept me from getting injured, his video about sleep pasture did also help me a ton
Thank you Dr. Mike suffered shoulder impingement for 6 months. Finally at 100 percent functional. Will stay within my range of motion. and warm up prior.
What helped you?
Messed up my shoulder 15 years ago and never got it treated... I was 18 and tried to do dumbell flies with 28kg and pop went the shoulder.....So i've Just carried it with me all this time. Today i had to back out of a gym session as after a long break i've tried to get back into it for summer. ...This video has inspired me to go see a doctor. Thanks Dr Mike.
Had shoulder issues for years and tried most things, face pulls, stretches etc. The only thing that seems to have really done anything that works properly is learning to sleep on my back again 😂
God damn if that ain’t the truth!
I’ve been trying to do this for months now and still find myself sleeping on my damn side when I wake up lmao!
I just can't sleep on my back and always wake up with weird shoulders 😢😢
And I use a million of pillows 😂
I'll wake up and both my arms will be completely asleep. I have this irrational fear that I get robbed with paralyzed arms.
@@homegymr.e.c9784 What do you mean you "can't", do you have a medical condition? Or do you mean it isn't natural for you? If that is the case, try using a weighted blanket.
Great point - ‘Defining terms is the first critical thing to establish in any productive discussion’
I started doing Lu raises and band pull aparts as a warm up on all days I work shoulders. Never had any more shoulder pain for the last 2 years. Warm up!!
Lu Laterals /Nubret raises are great for overall shoulder health and mobility imo.
Lu raises are top tier
I have a years-old hill sacs lesion injury, and have been consistently training and building most of this year and I was fairly paranoid about the upright rows. This video reassured me that what I'm doing is fine. Paying close attention to avoid clicking / discomfort, keep controlled form, less weight more reps, and all the things you mentioned seems good enough. The shoulder is so much stronger, hasn't felt this good in years.
So weird. I had two bad shoulders before i started training last Christmas, but after one meso on the RP APP (lots of upright rows included) my shoulders are strong as shit now. Thanks Doc
Perhaps you fixed an imbalance of some kind
@@aesop2733 definitely possible. Also found out recently about a severe posture issue I'm working on correcting. Don't feel anything on upright rows, but I do still feel a weird pop when I do front dumbbell raises. Think that might be from my shoulder sitting weird in the socket.
I've been watching for about 6 months. I have to say at 59 my muscles are growing like crazy by following your advice. Thank you Mike
Love my rows and shoulder workouts, strict press, push press, db raises, bring it!
I love the way you use humor to explain things. You not only come across as someone who really knows what they are talking about, but also as someone it would be a blast to hang out and drink a beer with, or more likely a protein shake or something.
I couldn't watch Pumping Iron because of all of the shoulder impingement going on. First time I tried to watch it my eyes started burning 🔥
I was watching another Dr. Mike video while this one dropped! You rock Dr. Mike!
I don't understand why JeffC is included in the vid preview.
Just clickbait. For sure, it isn´t fair with what Jeff says.
Because Mike has 1/10th the subscriber number of AthleanX. Including a picture of Jeff and a title that implies Jeff's wrong will garner clicks, even if 90% of the content is exactly the same stuff Jeff says.
I love this video explanation. It's completely diagnosed where my previous shoulder pain came from, that the doctor was unable to do because they didn't ask me anything about my workout routine.
This video has also helped me to understand how best to adapt my shoulder exercises in order to lower the probability of picking up another shoulder injury, particularly as my next meso is shoulder focused.
Cheers Mike 👍
Now I’m committed to fight shoulder impingement, not for dr Mike, not for myself, but for the children.
This is a great video on the subject. In my experience, every time my shoulders start to hurt in any impingement symptoms, I also feel that in addition to backing off, starting to develop the rotator cuffs helps a lot. Especially the right one. Those muscles are underrated.
I dislocated my shoulders every time I wasn't sure of what I wanted for dinner, but thank GOD AthleanX taught me how to face pull
Got to love the athlean-x thumbnails to drive more eyeballs to the video....
yeah that was a clickbait for sure
@@mediapajaoyor maybe, just fucking maybe Jeff over used a diagnosis that isnt backed up by current literature to pump out the same fucking video every 3-6 months. Yes I have watched athlean x videos, its the same shit over and over again with little to no actual evidence or explanation for what the fuck hes talking about. Hes a physical trainer not a kinesiology expert so his whole shtick is just the same basic injury avoidance advice that doesnt fucking apply to everyone because holy shit guess what people arent built the fucking same.
Yeah, thought this is his video, lol.
This is long overdue. Love the upright rows, I am sure they helped in curing my impingement
Upright rows with a fix bar is a big no for me, even with light weight my shoulders start to feel wrong very quickly. I feel great using dumbells instead, that way I can adjust the angle of the dumbell
same here. They also feel great on a cable machine with a double rope attachment
Exactly! When there's a safer option, why bother with one that's riskier, even if only for some?
@@akashmakkar7187because not every lifter is the same. I don't do bench press the same as other people because I've got arms straight from an Orangutan😂
You’re better off doing the high pull
I needed this advice 25 years ago before I destroyed my shoulders. Thousands of overhand claps and shoulder presses from the military and then adding heavy behind the neck presses and upright rows done wrong in the gym was dumb on my part. Thanks for getting this out there.
Thanks for the news doc. My shoulders are now so huge the doctors regularly assume I've got a bbl for my delts.
Bbl? Big black labia?
Brazilian butt lift I think? Or maybe a big booty lad
The fuck is a bbl? I don't watch porn anymore.
I'm sorry but I have been lifting for 25 years, just a garage---commercial gym lifter, but can't be around that long and not know something. This by far is the best explanation of the real world facts pertaining to the phrase Shoulder Impingement I've ever come across. You Sir are god level.
I have a loose shoulder joint due to old injury. Normal bench press is painful. Overhead pressing causes discomfort over time but warming up or massaging pectoral muscles seems to help and reduce stiffness of the muscles at the back of the shoulder. It doesn't sneak up on me but I do have to drop overhead work when it's discgolf season or things get bad real quick. Upright rows are occasionally fine but I don't think I'll try doing them heavy anymore.
Concentrate on building your back muscles. It should pull the head of your humerus back in relation to your clavicle and scapula and prevent impingement of the muscles of your rotator cuffs (SITS). I was in a motorcycle accident while going to school for nursing, slightly tore rotator cuffs in both sides resulting in impingement.
I can't believe I finally found a video that described my pain to a T 😭 thank you Dr. Mike!
I’ve lived with shoulder impingement for 1.5 years now, not only have I surprisingly not died, but I’ve made Delt gains.
Hanging from a pull up bar just might be the best treatment for you. I had impingement for 11 months and it went away in 3 weeks. But I had to hang A LOT! And I have fascioscapulohumeral dystrophy, so if it works for me, it'll work for anyone. Just watch out for the increase in instability you might feel. But that can be fixed with stabilization exercises.
For me it was mainly from incline press/flies for whatever reason. So I only did flat bench and it went away. Still comes back on incline if my form isn't completely perfect to avoid it. Also dead hangs helped a bit, never stopped me from shoulder pressing oddly enough.
@@jnbovee Hanging is really hit or miss. If you have stability issues (which pretty much anyone with shoulder problems has) it's going to cause a ton of pain and discomfort that will probably make it harder to workout later in the gym. Not saying it doesn't work, but it will cause more issues in the short term.
This type of young man macho attitude is prevalent in the lifting community and by the time it fades away in a mans 40s a lot of damage has been done
@@snoop_lion yes, incline bench is the perfect angle for shoulder impingement to happen. The humerus is usually flexed to approximately 120 degrees and oftentimes the scapula doesn't like to upwardly rotate along for the ride on this exercise, meaning a recipe for impingement at its finest.
Dr Mike is by far give some of the best info on UA-cam in this space.. I have watched so many others over the last year or so many with opposing opinions/methods and its becoming very obvious this is the way. I have got alot out of your many videos and I appreciate!
My story with shoulder impingement: I was playing with my son one day, throwing him up and catching him. After a few throws, he got excited and kicked me SO HARD in the face I completely lost my balance and I might have even passed out for a split second. I fell down, while he was still in the air. Because he is my son and I would gladly break my arms to keep him safe, I somehow managed to catch his weight (which had the acceleration of gravity for about 2 meters) with my arms fully stretched after having fallen myself. I immediately felt pain in my shoulders and arms, but was more worried about him. He was fine though, and thought the late catch was awesome. At the time, I was working as a corrections officer (prison guard) in a unit in which we had incidents most days. This meant I was often responding to very physically strenuous situations. On top of my regular training, my body truly was under continuous stress. As Dr Mike pointed out, my shoulders started to hurt more, but I pushed on for several (now I realise) stupid reasons, like not wanting to disappoint my unit. In any case, my right shoulder started to hurt so much that I basically stopped using it, and started using my left way more, which also hurt, but not as much. It got to a point that I couldn't get my prison keys out of my pouch with either arm, and had to ask my mates to help me with that. One day I woke up in so much pain I truly felt my left arm would need to be amputated. I went to the doctor, got diagnosed, started going to physio, found out that to compensate for my shoulder pain I also messed up my neck and traps. Took me 4 months to stop feeling constant pain, and just shy of 1 year to go back to regular training for my upper body.... I was able to keep training my legs, which was nice. All this because I was an idiot and didn't listen to my body. The accident with my son started the inflammatory cycle, and then I just kept on grinding away at the injury. Listen to the smart folks, rest when your body needs a rest.
Between being early in my fitness and also playing rec league softball, I recently got this issue. Glad Dr. Mike is here to clear my mind and give me good advice on how to deal with it
Great stuff.
AthleanX said to not do upright rows approx 200 years ago, and I listened and I’m greatful. As always to Jeff. AthleanX is not only the best in the world, but the universe.
My shoulder impingement went away as I was watching this video, massive thanks.
No but actually solid video, helps alot !
When I was 22 (I'm 31 now) I tore my labrum in my left shoulder, doctor told me that I should basically give up all types of pressing exercises, even push ups weren't a good idea. I immediately questioned that.
What actually caused my torn labrum was being uneducated, not properly warming up, overdoing it, and ego lifting.
As always, just be smart about lifts.
But I hope you still avoided push like Doc told you?!
I enjoy how you explain in depth about issues most would stay away. I have no pain or issues but would have stopped because of the uninformed info from that channel. Xlean i think. Thanks doc!!
Good video as always! But I have to disagree on one thing: You don't always notice developing shoulder impingement. There aren't always signs to act on. Earlier this year I went stand up paddling for an hour. It was all good, I didn't feel any signs in my shoulder. Two days later I had full impingement syndrome. I needed a 5 week break from training and two cortisone treatments from an orthopedist. Now the shoulder impingement is completely gone, I'm training again and doing specific exercises to prevent further impingement. But watch out folks, i was surprised how quick one can develop it.
An hour of stand up paddle boarding is hundreds, possibly over a thousand reps. When is the last time you've done 500 reps of lateral raises, even at light weight? Of course it flared up, the sudden volume was insane, especially if it's not something you do often.
@@Trinsicity Absolutely. My point was just, that you don't always feel it comming, there aren't always early signs to act on, like Mike implies in the video. That's what makes this injury so tricky in my opinion. I sure did several hundreds of reps but didn't feel anything bad. Two days later it felt like my arm was about to fall of
@@gracekemp86 can agree. most of my shoulder pain did start a few days after a workout. i guess the body sends some painkiller hormones during working out.
@@illizizon9569 i guess inflamation takes the body 1-2 days to develop
Thank you so much Dr Mike!
I’ve dislocated my shoulders multiple times, had ac joint sprains, sc joint sprains to the point I avoided ALL overhead exercises and lying on my side to sleep was impossible. I started super rom lateral raises at 5 lbs, up to 3x12 with 17.5. Now I can sleep without pain, it doesn’t hurt to bench press and my shoulders feel amazing
Im glad I found you after "that guy". I was doing lateral raises and switched to upright rows, and for my shoulders, it feels way better.
impingement can also happen with a boney protrusion rubbing up against your shoulder labrum, fraying and then eventually tearing it, requiring surgery that has a very high chance of causing permanent arm paralysis. You may also have a hook acromion which then can lead to periarticular inflammation of the joint which then can lead into subscapular nerve impingement, causing a pretty devastating injury that will lead to months of therapy. There's also acromion bursitis that can happen which will also lead to inflammation of the joint and perhaps some fraying and tearing of the shoulder labrum as the glenohumeral joint space is already narrow to begin with, inflammation making it more narrow. It's best to stick with medical doctors on this, not exercise PhDs, and unfortunately, Jeff Cavalier has had more medical training than Dr Mike here. Jeff is also an expert on the shoulder, as he was a physical therapist for the New York Mets.
Get your shoulder looked at before you try dumb exercises that can cause irreversible damage to your ball joints. Once your medical doctor has cleared you, then you can do them, although I can almost guarantee most orthopedic surgeons will tell you to avoid these types of exercises.
If you already have impingement, you should avoid all overhead movements and you don't need to do face pulls like Jeff says, the side lying external rotation exercise is one of the best exercises to rehab your shoulder joint. Get an X ray to make sure its just inflammation and not a boney protrusion. The only way to remove a boney protrusion is surgery.
Yes, best reply here! Mike isn't wrong, but he is not entirely right either. For someone like Jeff Cavalier giving advice to literally millions of people, it's far better to err on the side of caution.
The big problem with shoulder pain is a lot of people just ignore it until it's really bad. But that is like someone ignoring a saw cutting through your leg until it's half way through. When the shoulder is in a lot of pain, you already damaged it, possibly to the point of surgery.
And also, it's not like Jeff said don't do any such movement. He gave an alternative with dumbbells and can even use the double rope attachment on the machine.
What's the issue then? Why insist on upright rows with a bar and use clickbait throwing shade?
Jeff's advice and videos and programs are helping me so much. I appreciate Dr. Mike's advice too, and Jeff's programs actually use a lot of myorep match, he calls them slash-and-burn, and drops sets and time under tension enhancements and also using bodyweight exercises at the end to increase failure of the muscle. I've seen Dr. Mike using all of them too.
So, what's the issue? Upright rows? Got an alternative for the same movement. Why create this thumbnail shitting on someone who's also helping people?
Just creates a bad vibe. Gun to my head, I'll unsubscribe to everyone else in a heartbeat and stick to Athlean-X. His advice is helping me through the toughest phase of my life where my undiagnosed arthritis brought me down to bring straight up physically disabled.
@@HeadCannonPrimeand Jeff has given alternatives! What's the issue then? Just do those and you don't have to worry. Not missing out on literally anything.
Unnecessary clickbait and bad mojo. I wish Dr. Mike would reconsider this approach. Call out someone when they deserve it, but at least watch the video he shared, not just the title.
He's giving alternatives! In a 20-minute video, Dr. Mike doesn't mention and discuss the alternative movements at all and if they are safer.
If yes, they're safer, why bother with the one that might cause issues for some?
Also, for external rotation, Jeff also has a great video that also shows progressions to use to restore more athletic ability. He also programs them in his programs. A+ 💯
Why the hell would you need to have a shoulder examination from a doctor to know wether or not upright rows hurt your shoulders? Just try different variations and if they all hurt then don't do it. It's the repetitive use that causes issues.
You had me at thirst girls looking for healthy delts
I had this issue with my shoulder as a mom, lifting my toddler every day. I also have Ehler's Danlos syndrome, so that "crunching" you referred to is something very familiar to me. The doctor put me on Diclofinac... which was better than the alternative, an injection directly in my shoulder joint. No thanks. I wish I would've had this info earlier. Your channel has inspired me to start weight lifting, am on the first three months of my journey and it's hard and fun. Because of my EDS I have to do everything so carefully and gradually, but doing it is so much better than the alternative - doing nothing. Thanks a lot for your content! ❤
Thanks so much for making this video. I seem to often be on the verge of shoulder injuries and I want to avoid anything catastrophic. Time to give the shoulders a real break and fully heal instead of being afraid of losing gains (which yes will resume).
Instead of impingement, I think I actually messed up my front delts by getting into doing deep stretch chest workouts (including cable flys and even dumbell presses). I'd like to think there was nothing wrong with those movements but maybe there is such a thing as too deep. Or at least doing too much of a newer movement too soon.
@@yanwain9454 I stopped doing full stretch cable flies. They were causing front delt issues that still haven't totally resolved.
Ya, I don't like flys either. My pinkies don't even quite reach the ring when I bench. Any wider, and my shoulders start to nag. I do cable crossover mostly for the crossover, not the stretch. Dumbbells don't bother me in a deep stretch though.
@@yanwain9454 Ya, I'm not a violent person, and I'm also not interested in tearing my knees up in jui jitsu... ~60% injury rate after 6 months of training, no thanks. Some people say it makes you tough. Maybe so, but I think it makes you stupid to knowingly do something that leads to so many injuries. My dad was a great wrestler in high school and now he can't walk without knee pain. He is tough though. I do cardio. If you to fight me, you better be fast because I'm running from you, lol.
@@yanwain9454 I think most people that train BJJ are peaceful outside of the gym. There are definitely a select few who go looking for fights though. I think people train BJJ for the peace of mind of being able to defend themselves. Then again, a knife changes everything. Rule of thumb, if someone is looking for a fight, there's a decent chance they know how to fight nowadays. I've got nothing to prove, so I'm gonna avoid the fight at all costs.
usually its not the deltoid muscle which makes pain. its more the deeper structures like rotator cuff, biceps tendon... which gets injured and inflamed.
i found this channel 2 weeks ago ,im lifting for 9months , u are giving me so much very helpful information thank you!
I'm sure it's way overblown, but I know for a fact that I really messed up my shoulder years ago doing either upright rows or lateral raises. Don't know if it's impingement or what, but I have constant clicking/cracking sounds and pain in certain positions.
So let me get this straight,
You’ve injured your shoulder,
Yet somehow think you’re qualified to asses how you did it.
If youre certain that something is either/or,
The only thing that’s certain is your lack of certainty.
Hint,
Neither, it was you.
Like pointing a gun in your face and blaming the gun.
Could be a torn labrum, that's what I had. It got much better with constant rotator cuff strengthening exercises though, to the point where it doesn't really bother me at all anymore
Thanks for the info on how impingement becomes a syndrome through ignoring signs over time. It sounds like this applies to a lot of movements, not just upright rows. I’m going to try them out tomorrow.
Why is the world of UA-cam lifting experts full of guys who hate each other and make snarky references to each other like junior high school girls? Greg douchette hates Jeff nippard for some reason, head horns here hates Jeff cavalier, everybody hates that v shred guy. What’s with all the childish thumbnailing?
YT-lifters are the closest thing to unironic teen girl LARPers we have
Doucette hates Cavaliere too. I remember 1 or 2 years ago he tried to start and milk a drama.
This one just looks like clickbait instead of actual hate, since he just repeated most of what Ath-X said.
The questions you've answered with this and the last video are what I've been asking myself. Crazy good content
I've suffered shoulder issues for probably around 12+ years. I naively pushed through shoulder pain during high school and college when lifting because I already had shoulder issues before - that means my shoulders are just weird right? Lmao. Well it all came to a head where I attempted to break my university's bench record; I had already tied it, but got overconfident and tried beating it on the same day. I failed miserably and then had massive shoulder pain for years afterwards. I will say that Athleanx's videos did in part help in my recovery when I finally dedicated time to fixing it.
Mr Cavalier is a really good physiotherapist and alleviating injuries is his thing. That said, he does often venture beyond his expertise
Yes exactly. I guess there are many things he can be criticized for (or so says everyone on the internet..., but his shoulder videos really have helped me. Hope you're doing better.
No. You have not permanently damaged your shoulder by lifting weights. Everything heals, including your shoulders. Look into Barbell Medicine's content.
As a physician I endorse this video. Good advice here
Oh man. I'm not sure if this is the right format, but it feels so perfectly timed for me:
Hey Dr Mike - Got pain when raising the arm laterally or rotating the arm internally (for comparison, front raise is totally fine; lateral raise causes pain starting at horizontal.) Pain is sharp in motion, dull ache otherwise. The pain's focus is just under the acromion tip and down the front side of the rotator cuff, and if I pull the arm backward from there, like starting up a forrest-gump punch, there is another tweak between the back of the delt and the triceps. Got any thoughts on what that could be? I'm waiting for an MRI appointment to get it all checked out.
I might have something similar. Replying here in hopes you update us when you get your results. Hope all goes well!
(Needless to say, it's not a diagnosis, just a brief history and a shitload of info on the literature)
ua-cam.com/video/Ly7b9hfe07M/v-deo.html
Investigate if increasing mobility/strength of the “cuff” helps reduce or eliminate the issue.
The time to care about shoulder impingement is prior to experiencing pain, because pain occurs after damage has already occurred. The time to care about spinal disc compression from heavy barbell squats and deadlifts is prior to experiencing pain, because pain occurs after damage has already occurred.
I love Dr Mike he is so informative in a way that I finally understand. His advice has given me so much more progress than others. He has a great sense of humor and is very laid back AND the best part is he is HONEST.
Speaking the truth. Lifting weights overhead helped a lot with my neck and shoulder problems.
The algorithm is so 🔥. My shoulder was on fire today when I went to bench. I got pissed and came inside and started googling bench form and didn't see anything I was doing wrong and thought I suddenly forgot proper form or something. Figured I'd wait a few days for the pain to go away. Hours later I open UA-cam and BAM here's this video. I had no idea what shoulder impingement was and I literally just started adding rows into my routine last week. And yes, I immediately started doing 4-5 sets of them just like Dr. Mike says not to do 🤣. Thanks for saving me from doing more damage! 🙏. Hope this goes away pretty soon because I can't bench or do lateral raises with my right arm so I guess I'll just do cardio and legs until it's fixed
I’ve had a history of shoulder impingement, the initial cause being due to bad posture sitting at a desk all day. What fixed it was improving my posture and strengthening my shoulders and back muscles
You know what fixed my shoulder pain? The video where you gave a detailed overview of your flat bench technique. I was watching it for fun and figured out my form was a little off then voila, my issue resolved and I could resume heavier lifting.
Upright rows used to hurt my wrist and shoulders. Watched a vide of Dr. Mike's technique on upright rows, used lighter weight and an EZ bar, found more of a mind muscle connection and now I love them especially for warming up or using bands. No more pain and a great pump. Thanks Dr. Mike 🤙🏼
Thank you for this video now please do one about spinal disc hysteria. Should you never do rotational movements for the abs? How much butt wink is allowed in a squat? Are crunches bad for your spine? It would be great if you made a video talking about what is fact and what is fiction surrounding this topic.
I love the long game analogy about the 'best' athletes. I had a high grade rotator cuff tear. My ortho was a team doctor for an MLB team. He said "fuck that, we're not cutting you, we're rehabbing what you have." My PT was a powerlifter (now a dear friend) and we got that sombitch rehabbed and I was doing overhead presses in 4 months with more weight than ever. Great video Mike!
Back in my 20ies I did a lot of Muay Thai and gym exercises related to throwing heavy punches and shoulder conditioning. I hit the gym 5-6 days a week going hard, while not knowing anything about the importance of training stability or doing any pull exercises to balance out my training. Fast forward about 4 years and I suffer from such bad shoulder inflammation, that I quit training all together while taking painkillers just to be able to sleep and relax on the couch. Thankfully after living like that for about 2 years, I found some training exercises that now almost completely fixed the pain. At least to the point where it is now reduced to a tingling feeling and not something I need to take painkillers for anymore. I'm also thankful that I have started getting back in shape again, as a result.
My point is I believe inflammation injuries in general are simply to do a lack of knowledge of the subject. Even my doctor back then just send me to get a shoulder x-ray, which came back fine, then told me to learn to live with it while subscribing me more painkillers.
Great video. Would add one thing: If you start having issues and have the ability to see a PT, just do it. Been lifting for close to 10 years and had shoulder issues for the first time this year. I defaulted to my tried and true methods of watching Bob & Brad videos (no shade, they are great), and that got things to a point where it wasn't effecting my day to day. However, hit a hard plateau after about a month. After another month of being an idiot, I finally made an appointment with a PT. Three weeks into treatment now and feeling so much better already. I am guessing I wouldn't have any issues today if I had gone into to see them earlier. So yea, be smarter than me if something is really feeling off...
What kind of treatment did you do? I went to my doctor when I had major problems and he just said stop any pushing movements. I mean, it sure stops the pain, but I still have bad shoulder mobility.
@@robin-2049 I would suggest going to a PT. Before seeing a PT, I met with a orthopedic doctor. Think his response was similar to what you are describing. Telling me to lay off using it and saying if it continues for a few more weeks we could do an MRI.
When I went to a PT, it was very different. Their focus was on getting me back to doing to activities I want to do. Had a really in depth appointment where they took me through a bunch of movements to assess what to work on, then gave me a list of about 8 movements to do everyday. For my weekly appointments, they start with an assessment then make modifications to the movements based on my progress. Some of the movements are pretty generic things that come up if you google shoulder impingement treatment, but other do seem tailored to my specific issues.
@@mark7736 Thanks bro!
Thank you! It’s all about the context. It’s not that shoulder impingement doesn’t “exist” per se but it’s rather the loading and frequency, which is the result of most injuries of this nature.
Another factor to consider is serratus anterior and lower trap motor control as these muscles help with upward rotation of the scapula that helps to take stress away from the subacromial space. In addition, the research also shows external rotation strengthening helps with impingement. I’ve seen this work firsthand with a lot of the marines I’ve rehabbed in physical therapy.
I’ve also heard of some research that the good ol’ “type 3” acrimony might result from chronic inflammation, which leads into what you’re saying. Not read this research myself but I could see it as a potential plausible portion of it
Great advice,I found doing hangs helped immensely for my shoulder pain. It helped me get back into training .
Thanks man, great advice! I've recently been going through a bit of shoulder impingement hysteria myself and this video has really helped ease those worries.
Good explanation, personally when i started working out instead of doing splits I chose a whole body olympic style lifting routine. About a year in I started to get shoulder pain, doctor said I have impingement which caused bone spurs and required surgery on my rotator cuffs. Long story short its been about 2 years since I stopped working out. This puts it into great perspective.
I have left shoulder impingement which has drastically reduce shoulder stability in all presses. I get the pain JUST from the movement, no weight other than my arms weight.
Shots fired at the legend that is JC 😮
Thank you this is perfect. I just had this issue, and this helps reassure me getting back to 100%. I appreciate you!
thanks for this video, coming off of a three week break from shoulders after a couple times having worsening pain and seeing a shoulder specialist who told me to stop doing overhead presses. happy to know I have lots of other options for shoulders.
I love your jokes and humor casually mixed in to these really information packed videos
4:01 the dedication Dr. Mike has to talk through burps....i love this channel
I'm 23, 2 years into lifting. I've followed most Dr Mike advices through my journey so far. Upright rows are a staple in my programs and responsible for most of my shoulder gains. I sometimes feel my traps working, but damn, the side delt pump has never disappointed me. Also, I've never had any pain-related issue, even as someone who struggled a lot with shoulder instability on pressing movements.
I've had no shoulder injuries in my life and can do full RoM upright rows without a problem but still watched the video.