Best grip for upright rows?

[Mags]

Hey guys

As the title suggests, I'm after some info on upright rows.

Firstly, what grip is best to isolate the traps more than the shoulders?

Secondly, is there any real difference between doing them on a straight bar or EZ bar (other than the usual 'easier on the wrist' rule)?

Cheers.

 

[Witchblade]

Close is better for the traps.

I'd never advise anyone to do upright rows however, eventhough they are good for building mass.

Upright rows => injuries

 

[Mags]

Close is better for the traps.

I'd never advise anyone to do upright rows however, eventhough they are good for building mass.

Upright rows => injuries

How does it cause injury? Is it due to being an awkward movement that's easy to get into a habit of jerking the weight up? I guess it's the lower back and rotator cuff that gets the brunt of it too.

 

[1quick1]

How does it cause injury? Is it due to being an awkward movement that's easy to get into a habit of jerking the weight up? I guess it's the lower back and rotator cuff that gets the brunt of it too.

A lot of people have pain when doing the movement and a lot of people have injured their shoulders however, a lot of people do them and never report a problem.

A narrow grip seems to hit the traps harder for me but I also don't do them because there are other movements I can do to hit traps.

 

[Witchblade]

Major shoulder impingement and internal rotation.

 

[CowPimp]

The best grip is one where your hands are wide open. That way you can't actually hold any weight while you do this movement.

 

[JonnyStead]

For me I found them unnatural so I stopped doing them. Just MO

 

[tphillip23]

i've found that upright rows seem to be much easier on my wrists, elbows, and shoulders when i use DB. i usually hold them at around a 45 deg angle on the way up...similar to EZ bar, but the wrists arent necessarily locked there