If your shoulder hurts there’s something you can do at the gym to make it feel better, build strength and size.

You need to row more.

BUT

You need to row more with perfect technique. A lot of people row incorrectly- and actually put their shoulder at risk for greater injury.

The positioning, action and movement of your shoulder blades are the most important part of the row.

Most shoulder injuries occur at the front of the joint, and when you row with incorrect technique you place that anterior head of the shoulder at greater risk for injury.

You need to focus on letting your shoulder blades slide apart, then flex together. That’s where the ability to progress comes from.

A big mistake people make is that they focus on the motion of their arm, and jam their elbows as far back as possible. This actually places unneeded stress on the front of your shoulder.

Here’s how to fix that problem.