Are your shoulders getting more rounded the more you train your back? The “lat dominance” problem & how to fix it

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

1. 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