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front upright rows

ahiggs

ahiggs

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has anyone ever hurt or heard of anyone hurting their shoulders doing front upright rows? i have heard these can be dangerous to do heavy? i love this lift, but i would hate to be put down by a shoulder injury!!
thanks
 
As long as you don't keep you arms too close together you'll be fine, keeping your hands close together moves your shoulders in an unnatural position and can cause problems especially going heavy
 
/\ this. I go shoulder width or slightly wider with my hands. Great for the traps and medial delts
 
Heavy is a relative term. What's heavy for me might be very light for you, or vise versa. Just ditch this exercise all together. There are far more exercises that will hit your shoulder more effectively.
 
I disagree. The upright row is a staple compound movement for me. I stay pretty light however I just go for the pump mostly after my heavy presses and laterals are done to really flush the blood in there before moving to traps. 135 I jsut really focus on the squeeze at the top and full ROM at the bottom
 
x~factor said:
Heavy is a relative term. What's heavy for me might be very light for you, or vise versa. Just ditch this exercise all together. There are far more exercises that will hit your shoulder more effectively.
Click to expand...

i agree that heavy is relative. and i hit my shoulders and traps from about every angle i can think of. that was just one i did every week always trying to go heaver...and didn't know i could hurt myself doing them

thanks for the heads up guys!!
 
maintain the correct form-this is what my gym instructor screams out daily ;) and why not? i used to have girly shoulders and even though i dont do heavy raises-10kg plates each,now i have pretty wide shoulders,and am looking good :) dont raise too heavy weights,just concentrate on getting the best squeeze at the top.
 
also make sure not to pass your chest/nipple line. its a non functional exercise. Think about it, where/when in life do you do an up right row? unless your Wildly Coyote about to blow up some TNT
 
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I hate upright rows. They're a lousy movement for growth and you risk rotator cuff injury when there are vastly superior movements for shoulders.

There is nothing an upright row gives you that can't be had more safely and effectively with other movements, such as clean and press, push presss and olympic bar corner presses.
 
Agree with Built. Upright rows aren't a great movement at all. Even cleans on their own will hit all of the same areas, and more, and better, and safer. Add a press to it and you have a winner.
 
i usually do seated press, front and side lateral raises, and was doing upright rows, but those will be a thing of the past after what i have heard here recently
thanks
 
jasjotbains said:
cleans??? can you shed some light on it??havent heard it before :(
Click to expand...

just google power cleans...it is an olympic style lift, bringing the weight from the floor to shoulder height (front squat position)
 
Yep, part of clean & press...good stuff and I haven't done them in a while. I'll be incorporating them into my routine next week.
 
Built said:
I hate upright rows. They're a lousy movement for growth and you risk rotator cuff injury when there are vastly superior movements for shoulders.

There is nothing an upright row gives you that can't be had more safely and effectively with other movements, such as clean and press, push presss and olympic bar corner presses.
Click to expand...

My buddy messed up his rotator cuff due to uprights
 
Never had any problems myself with them but ive heard many that have had.
 
Yeah, some people are fine with them but a lot of people find them awkward.
 
They felt weird to me and now I know I was going to high up because it hurt my wrist. I was doing upright rows when I started then I moved to front and side lateral raises now I just do seated military press for shoulders.
 
Hands closer together on the bar shifts emphasis towards the traps, further out more towards the medial head of the deltoid.

And I disagree that closer together is unnatural. Moment about the shoulder joint is much greater with your hands out further.

Keep your rotators in good shape, don't lift for ego and upright rows are a good exercise.
 
I recently started doing one arm dumbell snatches, and are a lot of fun. I remember trying do the normal snatches and had a hell of time with them.

These are a little easier to learn, and don't ruin me for recovery.Olympic lifts and heavy deads in the same week don't really work too well.
 
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