Upright rows

[JAja04]

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]

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]

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]

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]

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]

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.