Thread: Feeling Upright Rows in my arms

Because you're using your biceps and forearms to pull the bar up during upright rows, so most likely they hit failure more easily than your delts and traps.

You might find that your gripping the bar too hard, which inadvertently causes your upper arms to tense up way too much.

Also, you might need a more narrow grip, or a wider grip. Switch them around a little, till you find a happy medium.
Using a thumbs over grip on the bar, may also help take some of the stress out of it for you.

Learn to breath in as you pull up the weights and to exhale as you slowly lower them. Keep your elbows higher than your hands throughout the lift.
Lighten the load if you have to. It's far better to get the form right, than to struggle with a weight that's too heavy.

Plus, if your not already, try using a E-Z Bar for your Up-right Rows.

Have fun...

Yeah, I was also thinking grip as well, try to do what DWB said and see if that solves your problem.

Thanks guys, i tried to copy this form.



But now that i look again, i should probably drop the weight down a bit and push my shoulder blades out more and try to raise the weight higher. I usually only raise it to like my chest.

One reason light weights are recommended when you start out, is that you need to use the muscles intended - not bringing in support groups so much. Obviously you cannot possibly completely isolate, you have to hold the bar still, you have to pull it up, but visualize yourself pulling with the muscle intended - slow reps and light weight will help you get this going.

Remember as GP mentioned there are 2 grips, so use whichever is appropriate