Selen Dar

Muscle-Building Workout and Diet

Hey Guys, Sean Nalewanyj here of
and and today I want to discuss one very common training
mistake that a very high percentage of lifters are making but that you should really be conscious
of and try to avoid if possible. Now having a well-balanced training program is not only
important when it comes to building a properly proportioned physique but it’s also a crucial
aspect of injury prevention as well. And one of the most common imbalances found in people
who train intensely with weights is the problem of “rounded shoulders”. In fact, there’s a
very good chance that you already have this postural issue to some degree if you’ve been
training with weights for any reasonable length of time up until now. So what exactly are
“rounded shoulders”? In very basic terms, what you’ve probably done is over-developed
your pecs and your front delts in comparison to your upper back and your rear delts and
this is caused by two primary training mistakes. The first is an over-emphasis on bench pressing
movements in relation to rowing movements. So whether it’s intentional or not, most
trainees place more value on building up their chest and their shoulders than they do on
building up their back. Now this is a silly error to make in the first place, because
a well developed back is actually going to cause you to appear far wider and more muscular
than a well developed chest will. And the second problem is simply an issue of improper
form. It’s very difficult to train your chest without automatically hammering your
front delts at the same time, while it’s actually quite easy to train your back without getting
a sufficient amount of rear delt stimulation. And this is usually because you are training
your back in a way that is causing your biceps to take on most of the load. Now the effects
of this are gradual, but over time, your shoulders will begin to round forward rather than remaining
in a neutral position where they belong. And why is this bad? Well, again in very basic
terms, what it does is it creates instability in your shoulder joint which can then set
you up for a whole host of problems, from rotator cuff injuries to shoulder impingement
to elbow problems etcetera. The shoulder is a very delicate and very complex joint, and
it’s also involved in pretty much every single upper body exercise that you perform
to some degree. So injure your shoulders, and your entire weight training program is
going to suffer. So, how do we solve this? Now the fix can be much more complex depending
on your specific situation and how severe your imbalance is, but I’ll just give you
the two main underlying things that you can do right away that virtually every lifter
will benefit from. The first is that you want to strengthen your upper back and the muscles
of your mid-back as well as your rear delts in order to help pull your shoulders back
into a more balanced position. And two great exercises that you can utilize for this are
bent over rear lateral raises which will isolate your rear delts as well as face pulls and
these will hit your rear delts along with all of the smaller muscles of your upper and
mid-back. Add these 2 exercises into your program a couple of times per week either
on your shoulder day or your back day and these lifts should be included in your program
whether or not you currently have postural shoulder problems anyway. And number 2, you
want to stretch the muscles that are tight and over-developed, so your pecs and your
front delts. It’s pretty hard to do too much stretching so you can just do these stretches
multiple times a day, 30 to 60 seconds at a time and the stretches are very basic. So
just go to Google, punch in pec stretch, punch in front delt stretch and you’ll easily find
those. So employ these two basic strategies and you’ll be simultaneously strengthening
your upper back and your rear delts while lengthening your pecs and your front delts
to help bring your shoulders back into better alignment. Of course, from a foundational
perspective, having a well balanced training program right from the get go is obviously
going to be the most important step of all. So, I would recommend that you examine your
training approach and ensure that you are placing at least equal focus on your back
training as you are on your chest training. So make sure that the training frequency matches
up as well as the individual sets and exercises. For every pressing movement that you perform,
you want to make sure that you’re balancing it out with at least one pulling movement.
Having a well developed physique is great, but if your foundation is weak and off balance,
then you’re going to be setting yourself up for potentially serious long term problems.
So thanks for watching this video. If you found the information useful here today please
make sure to hit the Like button, leave a comment and subscribe to stay up to date on
all of my future videos. Make sure to check out my complete step-by-step muscle building
and fat loss programs over at The link to that is in the description box
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is also in the description box. Talk to you again soon.

30 thoughts on “How To Fix “Rounded Shoulders” From Bodybuilding Training

  1. guys, try hitting the supraspinatus hard! that's the one muscle I've overlooked. My mid back and rear delts were well developed but the key factor in my rounded shoulders were the supraspinatus muscles..
    light those bitches up asap and get some good posture again

  2. I never used to give much thought to rounded shoulders until I noticed my rear delts were very underdeveloped. Ever since i had this realization i now thrown in rear delt specific exercises on shoulder days and do always finish chest/back day with rear delt row. Only been doing this for 3 months and noticed great improvements on my overall shoulder shape as my rear delts are coming out more. I don't think i had rounded shoulders before but its good to know i am preventing it from occuring now. Great vid as always.

  3. Excellent vid Sean. People need to know more about obtaining a good foundation in order to built a strong and injury free physique.

  4. Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn't notify me of everything that is posted and with the hundreds of videos on this channel I can't possibly keep track of them all. If you don't receive a reply to your post, it most likely means that I simply didn't see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there:

  5. Thanks I was working on my chest to much but I know now I must work on my back aswell to look like I got more form. Thanks for keepin me in check.

  6. Thank you a lot , what do you think about stopping working out the chest for a while until i fix completly my winged scapula ? (By the way i don't really nad case of winged scapula)
    . thanks

  7. hi i have this problem so is stopped working on my chest and started doing just back and rear shoulders exercises is this good or should i do both chest and back exercises please if some one know answer me thanks

  8. Hi, Sean. I suffer from the rounded shoulder problem, myself. I'm not someone who does lots of exercise, rather I got it from just bad posture over time. I'm wanting to fix it because I noticed that it makes my shoulders appear broader (from the front) than they actually are, and I find this rather unattractive, relative to my height (about 5'5"-5'6"). In other words, it makes me kinda' stocky/squat-looking 🙁 . Whereas, I've found that if my shoulders are back, I look more pleasantly narrow, to my eyes. So, here are my questions, and I hope you can/will help me:

    Do you think the exercises that you recommend in the video can help me fix the problem(s) mentioned, in the above paragraph? And, can I do so without getting the wider-looking appearance, that you mentioned at 1:26 to 1:33 (do NOT want D: ) ? 

    Thanks. Again, I hope you can help 🙂 .

  9. Does this mean i should skip chest day? because im my previous years of training ive always emphasized chest over back, maybe stop hitting chest and.front delt for a month a to? or should i hit them.but with light weight?

  10. Hi Sean, should i stop working lats and chest completely until my shoulders came back in a more neutral position ? So if i continue to workout other muscles like rear delts, rhomboids, legs, arms…this will make a really not esthetic proportionned look so i don't know how to doThank you

  11. Hi Sean, I'm wondering how to combat overdeveloped traps. I don't have a shoulder rounding but my lats and most of my back look tiny compared to my traps. My traps are so strong they seem to do most of the work in deadlifts and pulldowns. How do I fix this. It seems that none of my other muscles are growing but the traps.

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