Jeff Cavaliere opens his latest ATHLEAN-X video by holding up an MRI of a shoulder he says has a completely torn labrum, a damaged rotator cuff, substantial degeneration, a subacromial spur and an unhappy AC joint. Then he explains that he still trains hard.
That will sound familiar to men who have trained for decades and now hear a click, grind or protest whenever they reach for a barbell. Cavaliere’s argument is that seven common exercises can aggravate a crook shoulder, but most can be modified rather than abandoned.
It is a useful message with one important catch: Cavaliere knows what is wrong with his shoulder. You may not. A labral tear, rotator cuff problem, arthritis, instability and pain referred from the neck can feel similar in the gym but may require different decisions.
We examined the seven exercises in Cavaliere’s video and compared his advice with the available biomechanics.
- Pull-up
- Bench press
- Upright row
- Low-bar squat
- Parallel-bar dip
- Bench dip
- Overhead press
1. Pull-ups: control the bottom position
Cavaliere says dropping into a completely relaxed dead hang can create uncomfortable traction on an unstable shoulder. He recommends keeping the shoulder girdle active, drawing the shoulders away from the ears and controlling the descent.
That may help, but it is not a universal fix for a torn labrum.Research comparing pull-up variations found that wide-grip and reverse-grip pull-ups produced shoulder movement patterns associated with a potentially greater risk of subacromial impingement.
Important caveat: this was a small biomechanical study of 11 regular pull-up performers. It measured movement patterns; it did not establish that either grip causes shoulder injuries.
If the bottom position hurts, try a shoulder-width neutral grip, use assistance and stop short of the painful range.
2. Bench press: his strongest advice
Cavaliere recommends a narrower grip, less elbow flare, stable shoulder blades and a controlled descent. If the barbell still hurts, he suggests dumbbells because each arm can find a more comfortable path.
This has credible support. A 2024 biomechanical study found that a shoulder-width grip and retracted shoulder blades reduced several modelled shoulder loads. Do not force an ultra-narrow grip. Bring the hands in enough to stop the elbows flaring towards 90 degrees and try dumbbells or a neutral-grip machine press if necessary.
3. Upright rows: easy to replace
Cavaliere argues that the upright row combines shoulder elevation with internal rotation and recommends replacing it with a dumbbell high pull.
The concern is reasonable, especially if the movement pinches, but there is no strong evidence that upright rows inevitably damage healthy shoulders. Still, it is not an exercise worth fighting for. Lateral raises, cable raises and high pulls can train the delts without provoking the same position.
4. Low-bar squats: change the bar position
A low-bar squat requires considerable shoulder external rotation, particularly with a narrow grip. Cavaliere suggests widening the hands, moving to a high-bar position or switching to front squats.
That is sensible. A safety-squat bar, belt squat or hack squat can also preserve heavy leg training without forcing an irritated shoulder into an uncomfortable position. The squat is not the problem; the chosen bar position is.
5. Parallel-bar dips: control the depth
Cavaliere advises keeping the shoulders down, the chest proud and stopping near 90 degrees of elbow bend instead of chasing an extreme stretch.
Reducing depth can reduce the shoulder-extension demand, but dips are not compulsory. If a shorter range still hurts, use push-ups, a machine press or a cable press. Reintroduce dips only when you can control the range without symptoms worsening afterwards.
6. Bench dips: this one can go
This is where Cavaliere overreaches. He believes the bench dip has a unique triceps benefit and can be improved by turning the hands out. That does not remove its defining problem: the upper arm travels a long way behind the torso.
A three-dimensional comparison found that bench dips required more shoulder extension while producing less peak triceps activation than bar or ring dips. Cable pressdowns, close-grip push-ups and cross-body extensions provide ample alternatives. There is no prize for rescuing this exercise.
7. Overhead presses: bring the elbows forward
Cavaliere recommends avoiding an excessively wide grip and bringing the elbows slightly forward of the torso. This places the upper arm closer to the scapular plane, where the shoulder generally moves more naturally.
Dumbbells make that position easier to find, while a one-arm dumbbell or landmine press can offer a more manageable starting point. If every overhead variation hurts, train the delts with raises and lower-angle pressing while you establish why.
Modify Pain, Do Not Ignore It
Cavaliere’s strongest point is that shoulder pain does not always require permanent avoidance. Current guidance for rotator cuff-related pain supports individualised active rehabilitation rather than indefinite rest.
However, a technique adjustment is not a diagnosis. Seek medical attention if pain followed a fall, the shoulder is unstable, strength has suddenly disappeared, movement is severely restricted or symptoms keep worsening. Shoulder pain accompanied by chest tightness or trouble breathing can be an emergency. Call triple zero (000).
When all is said and done…
Pull-ups, presses, squats and dips can often be adjusted by changing grip, range, load or equipment. Cavaliere’s bench-press advice has credible biomechanical support, while his condemnation of every upright row is too broad and his attempt to rescue the bench dip is unconvincing.
The goal is not to prove you can perform all seven exercises with a damaged shoulder. It is to keep training without turning today’s irritation into next month’s injury.
Cavaliere is a qualified physical therapist and the creator of ATHLEAN-X, according to his official biography.
