What Exercises Should You Avoid With A Rotator Cuff Injury?

With a rotator cuff injury, it is crucial to avoid exercises that place excessive strain on the shoulder joint, particularly those that involve heavy lifting, overhead movements, or extreme ranges of motion.

Some Exercises To Avoid

Overhead Presses

• Why to Avoid – Lifting weights directly overhead places a significant load on the rotator cuff, which can worsen inflammation and strain the injured tendons.
  
• Alternatives – Try lateral raises with light weights or work on lower-intensity shoulder stability exercises.
  

Pull-Ups and Lat Pulldowns (Behind the Neck)

• Why to Avoid – Pulling movements, especially behind the neck, can overstretch the shoulder and aggravate the rotator cuff.
  
• Alternatives – Opt for front-facing lat pulldowns with lighter resistance, but only if they don’t cause pain.
  

Dips

• Why to Avoid – Dips put a lot of pressure on the front of the shoulder and can easily worsen rotator cuff issues.
  
• Alternatives – Push-up modifications, like wall or incline push-ups, may be safer as you recover.
  

Bench Press (Especially with Heavy Weights)

• Why to Avoid – Bench pressing with heavy weights strains the shoulder joint and rotator cuff, especially if range of motion is compromised by injury.
  
• Alternatives – Light dumbbell chest presses with elbows kept closer to the body can reduce strain, but only if there’s no pain.
  

Upright Rows

• Why to Avoid – Upright rows involve a shoulder impingement position, which can aggravate the rotator cuff and lead to further injury.
  
• Alternatives – Avoid this exercise until you’ve fully recovered. Focus on rotator cuff–specific strengthening exercises instead.
  

Swimming Strokes (e.g., Butterfly and Freestyle)

• Why to Avoid – Certain swimming strokes involve repetitive overhead motions, which can aggravate a rotator cuff injury.
  
• Alternatives – If you want to swim, consider using a kickboard or limiting upper body movements until you’re pain-free.
  

Throwing Movements

• Why to Avoid – Any sport or exercise involving throwing (e.g., baseball or tennis serves) can further strain the rotator cuff.
  
• Alternatives – Focus on lower-body conditioning and gentle shoulder exercises until the injury heals.
  

Safer Alternatives

Instead of high-intensity exercises, focus on low-intensity, rotator cuff–friendly movements, such as:

• Pendulum swings
• External and internal rotations with resistance bands
• Scapular stabilization exercises