If you were to roll into any gym across the nation you would surely find people doing all sorts of things wrong. The other day I took a second to observe the gym I work at and this is some of the common errors I found.
ERROR #1- Doing external rotation work ( rotator cuff ) before bench pressing
Why: Working your rotator cuff muscles is very important but just not right before you bench. You will weaken your rotator cuff and therefore lose stability in your shoulder joint when you bench which is not good. Save the external rotation work for back days.
ERROR #2- Rolling the shoulders when doing shrugs
Why: This is a very common theme you see everywhere. When you roll the shoulders you put extra stress onto the shoulder and can increase your risk of injury. Focus on bringing your traps or shoulders straight up and " touch your ears " as they say.
ERROR #3- Excessive lean forward when rowing
Why: You usually see this when someone has too much weight on the seated row with the cable machine. Generally the individual will lean forward and build some momentum and then jerk the weight back extending their low back. This will cause stress on the low back and lead to back issues. Focus on keeping your back straight like your up against a wall and then pull by engaging the mid back and lats.