Range of Motion - Upright Rows [Forum Archive]

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Range of Motion - Upright Rows

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Posted by: CowPimp

I remember reading a while ago from Duncans Donuts that someone he respected recommended doing upright rows so the bar comes to the nipple line. This is how I used to do them. Now that I think about it, I don't really see the reasoning behind this. I always opt for the greater range of motion, and I don't know what I changed for this movement. Furthrmore, it seems to me like the traps get cheated a little bit doing this because you don't fully rotate the scapula upward.

Thoughts or opinions?

Posted by: swordfish

its not really a trap exercise, deadlifts take care of the traps. to the nipple line is where i go to, ive heard it can hurt your shoulders if you go much higher than the nipple line.

Posted by: Seanp156

I've never really taken not of where I go up to in the past, but yesterday I took the bar up to my neck almost to my chin, but it feels a little awkward, so I might try taking it a little lower.

Posted by: CowPimp

Quote:

Originally Posted by swordfish

its not really a trap exercise, deadlifts take care of the traps. to the nipple line is where i go to, ive heard it can hurt your shoulders if you go much higher than the nipple line.

I could see stopping there as a result of injury potential, I'll have to look into that.

I disagree though, that upright rows aren't really a good trap exercise. Maybe not for the upper traps (Although I think they are involved to some degree), but the low/mid traps get a good workout because of the upward rotation of the scapula.

Posted by: zapedy

is shrugs the daddy for upper traps yea?

Posted by: Tough Old Man

Quote:

Originally Posted by zapedy

is shrugs the daddy for upper traps yea?

I really don't do shrugs anymore. I let heavy deads and pulling back on them take care of the traps. Also on uproght rows I do them to the nipple line but using a wide grip not a narrow grip.

PT

Posted by: * Legion *

Exactly. I stay completely away from the narrow grip. I do them with a wide grip, like that used for a snatch in oly lifting. I felt that my shoulder was compromised with a narrow grip, as if it is not a natural rom for the shoulder joint to bring the bar up to my chin in a close grip upright row. They are actually not recommended for heavy lifters anyway, according to Arthur Dreschler, who compiled an amazing body of research for his book.

Posted by: Mudge

I used to pull to my neck, now I dont even do them because they bother me. Maybe nipple line could help me avoid those problems, maybe.

I was using a very light weight too (135) and going for 15 slow reps, single set. Still couldn't handle them the next day.

Posted by: * Legion *

Quote:

Originally Posted by Mudge

I used to pull to my neck, now I dont even do them because they bother me. Maybe nipple line could help me avoid those problems, maybe.

I was using a very light weight too (135) and going for 15 slow reps, single set. Still couldn't handle them the next day.

Yes. I ended up with more pain than it was worth. Bench already does a number on my shoulders, I dont need to add stress with a movement that I 1. Dont like
2. Dont trust
3. Don't feel
4. Don't see results from doing.

Posted by: Mudge

Yeah I have some crap going on in my right side from the neck down a bit, dont need further aggrivation. I haven't done upright rows regularly for probably half a year or longer.

Posted by: * Legion *

Quote:

Originally Posted by Mudge

Yeah I have some crap going on in my right side from the neck down a bit, dont need further aggrivation. I haven't done upright rows regularly for probably half a year or longer.

Does it bother you when you do chins? I did something to my neck two years ago, and it bothered me for about six months. I first felt it from chin ups. How did y ou do it? I feel a pinching in my trap when i do cleans, shrugs, and wide grip uprights... but it passes after a couple of sets. You do big pulls, as do I. The chiropractor I had been seeing said some mumbo jumbo about scar tissue and whatnot... who knows.

Posted by: CowPimp

After a little searching around, I was hard pressed to find any truly trustworthy sources that indicate it causes additional impingment on the shoulder joint to hit chin level. A couple sites did indicate that is the case, but none that I would deem credible.

Posted by: Mudge

I seem to be ok with those, but who knows, I still have issues. Honestly it mostly seems to come from shrugging movements, so I've been taking it really easy with those. It started with heavy barbell shrugs so I moved to machine, but now my issues are back. I think I have some weak spots on my back that I need to cover, and more stretching is neccessary.

I really should see a chiro.

Posted by: CowPimp

Quote:

Originally Posted by Mudge

I seem to be ok with those, but who knows, I still have issues. Honestly it mostly seems to come from shrugging movements, so I've been taking it really easy with those. It started with heavy barbell shrugs so I moved to machine, but now my issues are back. I think I have some weak spots on my back that I need to cover, and more stretching is neccessary.

I really should see a chiro.

Well, are the upright rows the cause of this issue, or do they merely aggravate it?

Posted by: swordfish

ive read that they are dangerous to the shoulders if you take it much further than the nipple line, but i dont know where it was. anyway i think they are MOSTLY for shoulders, maybe a little bit of traps, but like i said, if you want a good trap exercise just keep hitting the deads and bent over rows(they hit a little of the lower trap i think).

just my 2 cents

Posted by: CowPimp

Quote:

Originally Posted by swordfish

ive read that they are dangerous to the shoulders if you take it much further than the nipple line, but i dont know where it was. anyway i think they are MOSTLY for shoulders, maybe a little bit of traps, but like i said, if you want a good trap exercise just keep hitting the deads and bent over rows(they hit a little of the lower trap i think).

just my 2 cents

I do those too, but my upper back is one of my weak points and I figured I should throw in another exercise. I also added shrugs.

Posted by: * Legion *

Quote:

Originally Posted by Mudge

Brother, I saw a Chiro for a while, and it was great. Find one that works with strength athetes. The one I saw used to work on Kevin Nash and some of the wwe stars, and really knew his stufff. The drawback is that you really must keep going and it gets expensive.

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Range of Motion - Upright Rows

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