Upright rows

JAja04 · 09-27-2009, 04:12 PM

Got a question on upright row form. How should i position my shoulders? Should I be just getting my chest up and shoulders back.. or should it be shoulders down and back. Please advise..

thank you

jay

**Built** · 09-27-2009, 05:55 PM

I personally hate this movement. Too hard on the rotator cuff, with not enough benefit over other movements to make it worth my time. I know some people do train this movement, but to me there are too many other, better ways to train delts to consider the utility of upright rows.

Have a look at my shoulder module for ideas on shoulder training:
Got Built? » The Shoulders of Giants

JAja04 · 09-27-2009, 06:15 PM

i'm doing this movement more to target my traps and not my delts.. my delts have poor genetics.. but my upper back and traps have capaicity to get thick and are good. So to hit my traps.. how should i position my shoulders. .. Is it down and back?

DiGiTaL · 09-27-2009, 06:19 PM

I dont mind the upright rows so much.

The proper form to it is:

*Click on the picture to learn more about the movement.

I tend to lean forward just a little bit so I can pull the heavy weight without so much stress on the forearms.

**Built** · 09-27-2009, 06:21 PM

Seriously, you won't get much from upright rows when compared with the movements I offer in that module.

Try hang cleans. You'll be amazed at how much your traps (and delts) will come up from that movement. It's similar in a way to the effect you're trying to accomplish with an upright row, but better and without compromising the RC to do this.

DiGiTaL · 09-27-2009, 06:33 PM

Just saw a video of how hang cleans is done in CrossFit Exercises

It looks tough, looks like there's a lot of muscles being used. I'm gonna try it this evening in the gym.

09-27-2009, 04:12 PM	#1
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 53	Upright rows Got a question on upright row form. How should i position my shoulders? Should I be just getting my chest up and shoulders back.. or should it be shoulders down and back. Please advise.. thank you jay

09-27-2009, 05:55 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	I personally hate this movement. Too hard on the rotator cuff, with not enough benefit over other movements to make it worth my time. I know some people do train this movement, but to me there are too many other, better ways to train delts to consider the utility of upright rows. Have a look at my shoulder module for ideas on shoulder training: Got Built? » The Shoulders of Giants Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-27-2009, 06:19 PM	#4
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	I dont mind the upright rows so much. The proper form to it is: Click on the picture to learn more about the movement. I tend to lean forward just a little bit so I can pull the heavy weight without so much stress on the forearms. Stats:* Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

09-27-2009, 06:21 PM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Seriously, you won't get much from upright rows when compared with the movements I offer in that module. Try hang cleans. You'll be amazed at how much your traps (and delts) will come up from that movement. It's similar in a way to the effect you're trying to accomplish with an upright row, but better and without compromising the RC to do this. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-27-2009, 06:33 PM	#6
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Just saw a video of how hang cleans is done in CrossFit Exercises It looks tough, looks like there's a lot of muscles being used. I'm gonna try it this evening in the gym. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

09-27-2009, 06:15 PM	#3
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 53	i'm doing this movement more to target my traps and not my delts.. my delts have poor genetics.. but my upper back and traps have capaicity to get thick and are good. So to hit my traps.. how should i position my shoulders. .. Is it down and back?

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