Are your shoulders getting more rounded the more you train your back? The “lat dominance” problem & how to fix it
- J&J Therapy
- Sep 10
- 2 min read
Please check
Do your neck and shoulders feel stiff after desk work or lifting?
Do your shoulders look more rounded even though you’re “training back”?
Does pulldown or heavy rowing make the front of your shoulders pinchy?
What’s really going on? (Simple anatomy)
The latissimus dorsi attaches from the lower back/hips and ribs to the top of your arm. Its actions are shoulder extension, adduction and internal rotation, with scapular depression.When it gets short/tight or over‑dominant:
the arm sits in internal rotation,
the shoulder blade stays down and tipped forward,
you appear rounded and lose comfortable overhead range.
So, doing lots of wide, overhand pulldowns or behind‑the‑neck pulls without balancing exercises can worsen rounded shoulders.
Smart fixes (what to do this week)
A. Technique swaps in the gym
Instead of this | Do this | Why |
Wide, behind‑the‑neck pulldown | Front pulldown with neutral or underhand grip, elbows slightly in front of the torso | Reduces internal rotation/depression bias from the lats |
Heavy straight‑arm pulldown only | Mix in face pulls (with external rotation), half‑kneeling landmine press, wall slides | Trains lower traps/rotator cuff/serratus for upward rotation |
Max arch + flared ribs | Ribs down, long spine, chin tucked | Keeps thoracic extension without lumbar hinging |
All vertical pulls | Use a 2:1 ratio of horizontal pulls (row variations with external‑rotation finish) | Balances scapular mechanics |
B. Daily 5‑minute plan (no kit)
Chin tucks 6–8 reps
Child’s pose side‑bend lat stretch 2×30s/side
Doorway pec stretch 2×30s/side
Prone “Y” (lower‑trap focus) 2×8 slow reps
Wall slides 2×10 (reach up without shrugging)
C. When to see your GP firstTrauma, fever, night pain, numbness/weakness, or a sudden loss of shoulder movement → get checked before training.
How J&J Therapy helps (matched to what you feel)
Your main issue | Best‑fit service | Why it works |
Rounded shoulders, lat tightness | Posture‑correction therapeutic massage + exercise & stretching education | Releases lats/pecs, restores thoracic mobility, re‑trains lower traps & cuff |
Irritable front‑of‑shoulder or tendon pain | Ultrasound therapy ± TENS | Settles sensitivity so you can move and strengthen |
Stubborn trigger points, long‑standing overload | Shockwave therapy (ESWT) | For selected chronic myofascial/tendinous pain |
Heaviness/swelling after illness/surgery | Manual lymphatic drainage (if indicated) | Improves fluid dynamics (not a fat‑loss treatment) |
Your visit, step by step
Consultation & movement/posture assessment → 2) Hands‑on corrective work (massage ± shockwave/ultrasound) → 3) Simple home plan → 4) Progress review
FAQs
Is my back training making posture worse?If lats dominate and upward‑rotation muscles are under‑trained, yes, posture can look rounder. Balance the programme.
Should I stop pulldowns?Not necessarily—adjust the grip/technique and pair with face pulls, Y’s, serratus work.
How many sessions will I need?Many feel easier movement within 1–3 sessions when hands‑on care is combined with the right exercises.
Do you give gym‑specific advice?Yes. We tailor cues/exercise swaps you can use immediately.
Book your Shoulder Posture Assessment
WhatsApp/Text: 07882 943540 (AI‑assisted main line) • 07935 869938Email: info@jjwellcare.comHours: Tue–Wed 9:00–19:20 • Thu Closed • Fri–Sat 9:00–19:20 • Mon Closed
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