What You Need To Know About Pull Ups, Rows, And Shoulder Health

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In this video, I talk about pull ups, rows, and shoulder health. A lot of people are under the impression that we have to balance movement "planes", but this does not take into consideration the differences in musculature, function, and structure from front to back. While rows can be very useful for strengthening the external rotators (like the infraspinatus and the posterior deltoid), the pull up also strengthens these muscle. Moreover, the pull up has some unique advantages for shoulder health, including the ROM which can actually stretch and lengthen the lats. This is important because tight lats are a risk factor for shoulder impingement and shoulder dysfunction. Rows do not lead to lengthened lats because they fail to stretch the lats in the overhead position. Pull ups also prioritize development of the lower trapezius, and weakness in the lower traps is another risk factor for shoulder pathology. A final consideration is that the the bottom of the pull up can actually remodel the shoulder joint, making it healthier and more resilient long term. NOTE: This is not to say rows are worthless! They are still a valuable exercise, but they are not magic for shoulder health. Properly performed pull ups with a dead hang, and good scapular mechanics are also very good for maintaining shoulder health and even have some unique advantages over the row for this purpose. As always, if you are dealing with a shoulder injury, go get it checked out by a good sports doc or a qualified PT.

Check out these links for more info...


https://www.t-nation.com/training/ins...

https://suppversity.blogspot.com/2011...

https://pubmed.ncbi.nlm.nih.gov/23312...

https://pubmed.ncbi.nlm.nih.gov/24403...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://onlinelibrary.wiley.com/doi/p...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.acefitness.org/continuing...

https://www.kirschshoulder.com