The Muscle Forum

My shoulders have rotated forward. How do i fix this? What exercises do i need to to pull my shoulders back?

If your shoulders are rotated forward due to a muscular imbalance between your pec/front delts and back muscles, then tons of trap, rear delt, and lat work can fix that. It will take a long time. Sounds like an extreme case of an imbalance though- so it may be something else like an injury.

Do lat pulldowns
Rows
Shrugs
Upright Rows
Chin Pulls
Snatches
Rear delt rows

Clint def has the right idea. My 2cents is that, u might be pressing way too much and not working the back. On top of clint suggs try band pull aparts, face pulls, and scarecrows. These all seem to help myself and my athletes.

Thanks tank, I think I you and I are talking about the same thing with chin pulls/face pulls.

Thanks guys. What are scarecrows? And how often should i do these exercises and what reps? My orthopedic sergion said to do nothing but legs, cardio and exercises that will help rotate my shoulders back for the 2-3 months

I wouldn't say your doctor is wrong, but I think there is a better way.

Your shoulders are rolled forward because you have a muscular imbalance between you pecs&front delts vs. the muscles of your back.

So if you train legs exclusively like your doc says, than IMO, your chest will atrophy and become less imbalanced with your back BUT you lose muscle in the process!

Why not just develop your back to decrease the imbalance instead of losing muscle in your entire upper body?

i agree with clint..

Thanks Clint
Can u give me a routine that i can do to help strengthen my back to fix the imbalance i have thats pulling my shoulders forward? I dont want to do it to much or with not enough weight. Thanks for the help bro

Pick a lat exercise (i.e. type of pulldown), a trap exercise ( a shrug movement), and a rear delt exercise (rear delt rows, reverse flyes) and do 4 sets each for 6-12 reps. Switch up the exercises every few weeks. Do some internet research to find lots of different excercises that will focus on lats/traps/rear delts. I mentioned a lot of exercises as a start in a post higher up on this thread.

The key ingredient, as always, is the intensity you bring to the workout and how hard you push yourself. There is no perfect routine- but Focus and intensity will bring gains from even the crappiest routine.