Stiff shoulders? Give rows more sets than your bench press
In short
In Men's Health, Ebenezer Samuel identifies a chest-to-mid-back strength imbalance as a common obstacle to shoulder mobility and suggests 10 weekly rowing sets for 8 pressing sets. His band external rotations use 2 sets of 20–30 reps daily; Jack Hanrahan adds incline Y raises for 2–3 sets of 12–15. When reviewing your fairlift Big 3 progress, count pressing and rowing sets in your training log alongside the bench numbers.
A bigger bench does not necessarily buy you an easier overhead reach. In Men's Health, Ebenezer Samuel points to a common mismatch: chest strength outpaces the mid-back muscles that support shoulder movement. Jack Hanrahan reports seeing particularly poor mobility in experienced lifters. Training age alone tells you little about how well an arm moves overhead.
What should change in your training log?
The bench counts toward fairlift’s Big 3; rows do not. That makes the training outside the score worth a deliberate look. Add up your weekly bench and pushup variations, then compare that total with your rowing sets. Samuel suggests 10 sets of rows for 8 sets of pressing and opening the training week with rows. Use the dumbbell row setup guide to make those sets productive. The purpose is to support shoulders that can keep handling bench training.
Is your back doing your shoulders’ work?
Watch for an arched lower back and lifted chest when reaching overhead, or elbows that flare during pushups despite your effort to keep them tucked. Hanrahan’s wall check starts with your arms overhead and your butt, shoulder blades and wrists touching the wall. Lower your arms while keeping wrists, elbows and shoulder blades in contact. As the distinction between mobility and flexibility explains, reaching a position and controlling it are different demands.
Which accessories belong alongside rows?
- Band external rotation: anchor a light band at hip height. Keep the working elbow bent to 90 degrees and pinned to your torso as you rotate the forearm outward. Samuel recommends 2 sets of 20–30 reps daily.
- Incline Y raise: rest your chest on a bench set to 45 degrees, holding light dumbbells. Draw your shoulder blades together and down, then lift your arms out into a Y. Hanrahan prescribes 2–3 sets of 12–15 reps.
What does progress look like?
Kelly Starrett’s benchmark is a 30-second overhead hold with two 50 lb dumbbells, about 23 kg each. Keep your arms straight, back unarched, dumbbells parallel and thumbs pointing behind you. Treat the load as a benchmark to work toward, not a starting prescription. Hanrahan also suggests 10 clean pushups and 10 TRX rows with a straight torso.
The wall check is not a diagnosis. If your shoulder hurts, seek a professional assessment instead of forcing a heavy overhead hold.
Frequently asked questions
Can experienced bench pressers still lack shoulder mobility?
Yes. In Men's Health, Ebenezer Samuel explains that a mid-back much weaker than the chest can limit overhead movement. Jack Hanrahan also reports seeing particularly poor mobility in experienced lifters.
How many more rowing sets should you do than pressing sets?
Ebenezer Samuel suggests 10 weekly sets of rows if you do 8 total sets of bench press or pushup variations. Compare those totals in your training log as a programming starting point, not a universal ratio that fixes every shoulder problem.
How many sets of external rotations and Y raises should you do?
Ebenezer Samuel recommends band external rotations for 2 sets of 20–30 reps daily. Jack Hanrahan prescribes incline Y raises on a 45-degree bench for 2–3 sets of 12–15 reps; the article does not specify a weekly frequency for Y raises.
How can you track improvements in shoulder mobility?
Kelly Starrett proposes holding two 50 lb dumbbells, about 23 kg each, overhead for 30 seconds with straight arms and no back arch. Jack Hanrahan also suggests 10 clean pushups and 10 TRX rows with a straight torso. The dumbbell load is a benchmark, not a starting prescription for everyone.
Source: Men's Health