To build healthy, balanced shoulders, avoid risky movements like behind-the-neck presses and high upright rows, which can damage the rotator cuffs. Instead, focus on controlled form with lighter weights and ensure you train all three heads of the deltoids, especially the rear delts, using exercises like face pulls.
Gainframe Guy. 5 Mistakes Killing Your Shoulders.#1 Behind-the-neck press. Wrecks your rotator cuff. Press in front of your head instead.#2 Upright rows too high. Stop at chest height—or swap them for lateral raises. Pain. Pain.#3 Only training front delts. Pressing covers the front. Hit all 3 heads for round shoulders. Front: huge. Side: ignored. Rear: ignored.#4 Ego-pressing. Lighter weight, locked-in form. Delts grow from control, not chaos. Form = gone.#5 Skipping rear delts. Face pulls and rear flyes. The missing link for 3D shoulders. Rear delts engaged.
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