Thread: Upright Rows

Originally Posted by rock4832

Hey all. Can someone explain correct form for upright rows? I'm using a shoulder width grip. How far up does the bar go? It really inflames my tendonitis. I was initially taught to bring the bar all the way up to your chin. Any help here would be great

If you are using it as a delt builder, only bring the bar to the point where your upper arms are parallel to the floor, and delts are in same position as a side lateral. Beyond this point the traps tend to take over and shoulder impingement becomes more of an issue.

Originally Posted by gopro

If you are using it as a delt builder, only bring the bar to the point where your upper arms are parallel to the floor, and delts are in same position as a side lateral. Beyond this point the traps tend to take over and shoulder impingement becomes more of an issue.

So that would be about mid-chest. Good to know, that may help with the elbow/forearm problem. As always, thanks Eric. I can always count on you

I prefer to use a narrow grip; approximately the same grip as when I do CG bench presses. It feels more natural to me. Give it a shot.

yeah, what he said......it depends what you are doing it for.....if you want to do olympic lifts you are going to need to try and pull up towards your eyes (like a high pull).

were is the tendonitis? In your shoulder? If so I would lay off this exercise, or if you have shoulder problems. there is a lot of stuff happening around the shoulder durning an upright row (abduction, and then towards the top some external rotation and extension, all at the same time. could be a little much for those with shoulder issues).

IMO upright row is not entirely necessary for building traps, especially since it does impinge on the shoulder if done improperly. Why not do another exercise where there is no chance of this?

Originally Posted by P-funk

yeah, what he said......it depends what you are doing it for.....if you want to do olympic lifts you are going to need to try and pull up towards your eyes (like a high pull).

were is the tendonitis? In your shoulder? If so I would lay off this exercise, or if you have shoulder problems. there is a lot of stuff happening around the shoulder durning an upright row (abduction, and then towards the top some external rotation and extension, all at the same time. could be a little much for those with shoulder issues).

The tendonitis is down the lateral part of my forearms. No shoulder problem. But I've only just started giving upright rows a chance again. My goals are building size in my delts and traps.

Originally Posted by ponyboy

IMO upright row is not entirely necessary for building traps, especially since it does impinge on the shoulder if done improperly. Why not do another exercise where there is no chance of this?

I'm just trying to do exercises I'm not used to doing. I may end up ditching it if it keeps hurting my forearms, but it seems to be such a great overall exercise.

Originally Posted by rock4832

The tendonitis is down the lateral part of my forearms. No shoulder problem. But I've only just started giving upright rows a chance again. My goals are building size in my delts and traps.

If building size in your delts and upper traps is what you want then do overhead barbell presses and just make sure you finish the lift properly, with the weight directly over your head, instead os slightly infront of you like most people do. Once you push through as the bar passes your eye level and the weight is going over your head, your scapula elevates which will engage traps 1 and 2. Shrugs are good too.

Originally Posted by P-funk

If building size in your delts and upper traps is what you want then do overhead barbell presses and just make sure you finish the lift properly, with the weight directly over your head, instead os slightly infront of you like most people do. Once you push through as the bar passes your eye level and the weight is going over your head, your scapula elevates which will engage traps 1 and 2. Shrugs are good too.

Doing alot of shrugs and plan to alternate back and forth between MP and DB MP. Do you have a preference for which one? And thanks for the tip on MP. What width grip do you recommend? I'm also afraid my tri's take over alot when I do MP's.

Originally Posted by rock4832

Doing alot of shrugs and plan to alternate back and forth between MP and DB MP. Do you have a preference for which one? And thanks for the tip on MP. What width grip do you recommend? I'm also afraid my tri's take over alot when I do MP's.

my grip is right outside of my shoulders usually (becasue that is where I catch my clean so that is where I jerk from.). Your tri's are going to work on any press movement. When your elbow extends your triceps work, no way around that. I really love barbell presses over dumbell presses because I have more control over the bar. DB's hurt my shoulder sometimes so I do them only occasionally. The barbell is my choice though.

Originally Posted by P-funk

my grip is right outside of my shoulders usually (becasue that is where I catch my clean so that is where I jerk from.). Your tri's are going to work on any press movement. When your elbow extends your triceps work, no way around that. I really love barbell presses over dumbell presses because I have more control over the bar. DB's hurt my shoulder sometimes so I do them only occasionally. The barbell is my choice though.

Cool, thanks. I know the tri's work with pressing movement, LOL. I just feel they overpower my delts. So I try to do a lot of side laterals and such too. Can't wait till thursday

Originally Posted by rock4832

I'm just trying to do exercises I'm not used to doing. I may end up ditching it if it keeps hurting my forearms, but it seems to be such a great overall exercise.

I LOVE the barbell upright row for building both delts and traps...depending on how high you pull and grip used. For you, a dumbell upright row might relieve the forearm pain, as well as cable upright rows with a rope. Both of these exercises allow more freedom in the angle at which you lift the weight, and you can take some pressure off of the forearms.

I don't fuck with anything but dumbbell uprights. Barbells cause hell on my shoulders and wrists.

Originally Posted by Saturday Fever

I don't fuck with anything but dumbbell uprights. Barbells cause hell on my shoulders and wrists.

LMAO.....that first sentence was so vulgar and blunt. I really enjoyed it.

Could he substitute an EZ bar for the straight bar? I would think this would help to take some the torque off his forearms.

Originally Posted by CowPimp

I prefer to use a narrow grip; approximately the same grip as when I do CG bench presses. It feels more natural to me. Give it a shot.

I never thought about my hand placement (my bad) but that's how I've done it from the start. Good stuff.

Originally Posted by Saturday Fever

I don't fuck with anything but dumbbell uprights. Barbells cause hell on my shoulders and wrists.

True dat, using a BB hurts my wrists

i use the EZ bar because the barbell hurts too much. the EZ takes away 100% of the pain. then i bring the bar up to my collarbone.