Your shoulders looking a little depressed isn’t about real sadness. I’m talking about a common shoulder posture issue called downward rotation of the shoulder blades. While the rotator cuff matters, we also have to watch how the shoulder blades move as you lift your arms. Lately we’ve been seeing more people—athletes who throw or lift overhead, and many in the general population—exhibiting overly depressed shoulders.
What you may notice visually is a downward slope of the shoulders. When the rhomboids and especially the lats are overactive, they pull the scapulae down toward the spine, causing the shoulder blades to “crowd” the spine. This shifts how the shoulder joint functions and can disrupt the smooth teamwork between the scapula, the upper arm bone, and the shoulder socket. It’s not just a problem for those who throw or press overhead; it’s happening to many lifters and non-athletes too, particularly those who sit at desks and spend long hours looking at screens.
If you’re consistently pulling the shoulder blades down, the humeral head may migrate upward, narrowing the space under the acromion and leading to shoulder pain or impingement. Tight lats can further limit shoulder flexion and trigger compensations such as a forward head posture and excessive lower-back extension.
What to do about it
Things to avoid (the goal is to stop promoting scapular depression for the time being)
– Deadlifts
– Pull-ups and chin-ups (even if they feel good, they can reinforce the downward rotation)
– Suitcase-style carries
– Any exercises that hold dumbbells at your sides (for example, walking or reverse lunges)
– Aggressive horizontal rowing if your posture is notably adducted
– Overhead pressing if you can’t reach overhead without compensating
– Anything that risks unnecessary shock or unsafe electrical stunts (not relevant to training, but a reminder to stay safe)
Things to do instead (alternative approaches to keep training while you correct posture)
– If you still want to lift, consider specialty bars like a safety squat bar or a cambered/good-mmorning-friendly setup for squats. Use this time to emphasize squatting mechanics while avoiding heavy pulls.
– For carries, shift away from suitcase carries. At many facilities, bottom-up kettlebell carries are emphasized because they don’t promote downward rotation as much. Goblet carries are a solid option as well.
– You can still work on lower-body strength and unilateral work, but favor goblet variations for any dumbbell usage to avoid pulling the weight at your sides.
– Overhead pressing is not off-limits forever, but you should earn the right to do it. A gentler introduction with landmine presses can be a better starting point and help you build upward rotation without encouraging downward pull.
– If you’re unsure where to start, focus on corrective movements and programming adjustments that target upward rotation.
The corrective “stuff” that actually helps (the three basics that get things moving)
– Forearm wall slides with an overhead shrug: this helps trigger upward rotation while reinforcing scapular elevation as you shed depression.
– Back-to-wall shoulder flexion with an overhead shrug: a straightforward way to practice lifting with proper scapular movement.
– Bench thoracic spine (T-spine) mobilization: improving the upper back mobility supports better shoulder mechanics and helps the lats stop pulling downward.
Cueing tip for the shrug: begin the shrug once your elbows reach shoulder height. In other words, don’t lift your arms and then shrug; coordinate the two so upward rotation accompanies elevation.
Put together, these corrective drills paired with thoughtful adjustments to your training can help restore better shoulder motion and reduce the sense of a frowning shoulder. With consistent practice, you’ll promote more upward rotation and improve how your shoulders move during lifting and overhead activities.
