Upright Rows: Good Or Bad? Safe Or Dangerous?
Video taken from the channel: Sean Nalewanyj
What Muscle Is Developed Doing the Barbell Upright Row?: Full Fitness Training
Video taken from the channel: eHowFitness
Do Upright Rows WITHOUT Wrist PAIN *** Upright Row (Shoulder Exercise)
Video taken from the channel: Ron Williams
STOP doing this exercise? Upright Row form, technique with Barbell or Dumbbell
Video taken from the channel: Citizen Athletics
How To Upright Row — Proper Form & Tips | Autumn Fitness
Video taken from the channel: Autumn Calabrese
How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth
Video taken from the channel: Jeff Nippard
World’s Most Dangerous Exercises! (UPRIGHT ROWS)
Video taken from the channel: ATHLEAN-X™
Pull the weight up into an upright row, and then before releasing your arms back down, flip your wrists back and push the weight up into an overhead press. Upright row to bicep curl.Benefits The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. 1 It is very good at growing these muscles. However, these muscles can be effectively developed with safer exercises, such as.
Improved cleans and snatches are a great benefit of doing upright rows because they help with the “pull” portion of both the snatch and clean. Shoulder mobility is important for effectively getting weight (Especially heavyweight) above the head. Muscles Trained.
The muscles trained during the upright row include: Shoulders; Trapezius.How to Perform the Upright Row: Step-By-Step Guide. Step 1. Choose Your Grip Width.
Start by determining the grip width you will take, as a wider grip will target more of the posterior shoulders Step 2. Stand Tall. Step 3. Elbows Up.Variations Of Upright Row Options * Stretching exercises are not included in this list! Muscle building exercises at home: 27. exercise benefits and how to do Upright Row With Dumbbells.
T-Bar Row. muscles: Latissimus Dorsi: auxiliary muscles: Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoid.How to do Upright Row: Step 1: Stand upright with your feet shoulder width apart. Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.
Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position. Step 4: Keeping the barbell close to your body, exhale.When doing the barbell upright row variation a lot of strain gets placed on the wrist joints because your hands are locked into a fixed position. And the higher your row the more it twists and kinks your wrists.
This makes the exercise painful to do and it also limits the muscle stimulation you are able to place on your shoulders.Different Variations of Rows. Variation 1 T-Bar Rows: This exercise gives all the same benefits as that of a barbell row. In this variation you just load one end of the bar.
You then stand over the bar and grab it with a close grip cable row handle and perform the rows. I do not have that handle here, so I am just doing it with my hands.How To Do An Upright Row How to: Stand with your feet hip-width apart holding a dumbbell in each hand. Your palms should be facing your body.
Lift the weights.Cable Upright Row This variation of the Barbell Row is performed using a cable machine. Select your desired weight and move the pulley to the lowest position.
Using a bar attachment, position your hands in the same manner that you would have doing a Barbell Upright Row.To properly perform a cable upright row, place the cable on the lowest position, attach a bar, then follow these steps from Men’s Health: 16 1. Hold the bar with your palms facing toward you. 2.To perform an Upright Row, hold a barbell or dumbbells in front of your body, pull the weight vertically to about neck height and then lower under control.To do a seated row with a resistance band: Sit on the floor, legs together in front of you.
Bend your knees slightly. Place the band around the soles of your feet and hold the ends, palms facing.How to Do the Dumbbell Upright Row with Perfect Form Stand holding a pair of dumbbells at arm’s length in front of your waist, palms facing toward you.
Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.The only way to overcome the inadequacy of the upright row is to stop using barbells and instead use dumbbells and perform something called the.
List of related literature:
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| from The Essential Guide to Fitness |
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| from Methods of Group Exercise Instruction |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Foundations of Massage |
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| from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga |
188 comments
What if my trainer sends me this exercise with hands together? is it same as bad??
Dude, you should be a physician. Your ability to compile, understand and analyze research is impressive!
Hopefully this helps clear up some misconceptions about the upright row and helps you guys perform the exercise more safely and effectively! It’s one of my favourites when done properly!
I’ve always hated the upright row because of high internal rotation grinding on the shoulder but after doing so many dumbbell lateral raises and cable shoulder abduction I’m tired I think the barbell is way more stable than the db so Im going to turn to upright rows now to kick my lateral delts going and this video is the perfect video on how to do it safely
Yeah my dumbass hurt myself because of the upright row and now I’m here
When Jeff Cavalier calls it a bad exercise, there’s no coming back from that lol
so pretty much you want to say “don’t do upright rows”, but you can’t. I do upright rows with the ez curl bar 70lbs only and I bring my elbows to my ears and I feel good during the full range of motion. no discomfort. Sean if I’m wasting my time with this exercise just tell bro, don’t beat around the bush.
@ATHLEAN-X, What is the right exercise instead of upright raw???
I did this once and I now pain in my left shoulder like I think I’m the middle or in the front of my shoulder like is part of the bone dislocated how do I fix it
Jeff is that dad who’ll ground his kids for internally rotating their shoulders.
so pretty much you want to say “don’t do upright rows”, but you can’t. I do upright rows with the ez curl bar 70lbs onl
y and I bring my elbows to my ears and I feel good during the full range of motion. no discomfort. Sean if I’m wasting my time with this exercise just tell bro, don’t beat around the bush.
It’s because of videos like these that I completely stopped using the upright row in my routine. I already have a bad left shoulder. I don’t need to destroy it anymore. If the alternative is going to protect my shoulders and help me make gains then that is what I will do. Thanks Jeff!
Well… that explains a lot about why I have had problems over the years. I wish I knew this stuff earlier. Thank you Jeff!
I’m glad I found this video. I just tried them for the first time today and they felt very awkward so I decided to look them up. I can do without them.
Pulling upward is one of the most common natural movements ever performed in “working situations”. To say it is dangerous is incorrect. To say it can be done wrong is correct. To say it can be done in a safer way is logical.
Been doing upright rows for about forty something years now and I will continue to do them. I, thank God have had no pains whatsoever from doing them. I do not do them for a whole bunch of reps. Five reps, five sets. And not slow. My traps are very thick and very solid and I just do them about two to three days a week. I don’t even have to lift very much weight at all. Usually, not even fifty pounds. It doesn’t matter how much weight you lift but how you lift them. But I do thank you so very much for your concern. Just like I see guys with skinny chicken legs that. not only do they weigh a little under two hundred pounds and can deadlift almost five hundred to six hundred pounds and some big guys just about half the size that cannot lift but half the weight that the little guys can. Anyway, like I said before, thanks.
Two great variations that you missed are cable supinated and ez bar to save your wrists!!
Keep up the good work
Shoulders injury ugh, know it to we’ll. I use the 2 dumb bells when I do the up right row. The bar killed my shoulders back in the day. I do more reps when I do shoulders then anything. Shoulder presses I might go heavier.
AWESOME VIDEO
Man Arnold really had me enjoy my upright rows for a bit. Thanks for saving my shoulders tho Jeff I can always count on you for the truth!
Hi! How about doing it while pushing from the legs? It might not be a good exercise if you want to specifically train the shoulders, however the movement seem to be included in a normal clean, which I believe all in all is a great exercise.
Fkd my right wrist up for over a week now because of this damn move
God Bless. This is my school email-I’m on my school’s baseball team. If I didn’t see this video, I could’ve seriously messed up my shoulder, and had to take tons of time off before being able to throw again.
My issue with these types of videos, is when you demonize an excersize that just needs to be done right. Like shit, maybe deadlifts shouldn’t be done due potential for back injury or bench for the shoulder and pec injury potentials. Just do the fucking excersize right. Damn,
Hey Jeff, I was thinking about previous science explained videos where you had discussed the percentage of fast twitch and slow twitch muscle fibres in each muscle type and explained how different rep ranges may be more effective for different muscle compositions. However, have you ever looked into alpha-actinin 3, PPAR and other related proteins and their impact on muscle composition. Variation in the genes encoding these could surely impact muscle composition and therefore the recommended rep ranges suitable for the muscle?
Also I’ve heard you recommend maintaining volume during a cut. Are you aware of any studies that test this against, for example slowly, periodically lowering volume during a cut while rates of muscle repair are impaired due to prolonged deficit. Perhaps maintaining volume would lead to overtraining and muscle damage that would not be repaired before the next session, especially on a PPL split, ultimately resulting in more muscle loss? I know these are very minute details but it would be interesting to hear your opinion and perhaps if you had seen any literature regarding these issues.
Also thanks for putting out useful and scientific content and changing the lifting community. Science and evidence based training like this keeps me sane.
I’ve tried attaching 2 straps on the bar and put my wrist through the strap (fists facing each other), so my wrist is always at the same level as my elbow when I do upright row. Is this OK?
My acromion doesn’t suck personally, which means that I’m man enough to handle the upright row
Why do this dangerous movement when you can do lateral raises? I have never done these and never will.
is there any way to recover from the issues caused from doing this exercise long term? i’ve been doing this exercise for quite a while and now im having the exact pains jeff mentioned.
I’ve quit drinking….cuz to pour myself a drink I’ve to internally rotate the bottle…Too dangerous for my health
thanks for telling this. i get this exercise in my new training program at the gym. i will not do it now.
I’ve found that doing a superset with upright rows into shoulder press gives a great relief on the rotator cuff and a HUGE pump!
Wouldn’t power cleans and/or snatch grip row do the trick? could treat it as more of power and speed drill too?
You know, Jeff, I stopped doing these b/c of this video & I really disagree with that decision. I’d done it for years and years with no issues when I was younger. Go a little wider than you’d expect & row up to the nipples & stop the ROM there. My shoulder and neck health has really suffered by removing this exercise. I did enjoy using DBs as an alternative in the time after seeing this video but the stability that comes with a bar is just too valuable to omit. I’m glad you’d mentioned that it’s more of a risk than an guarantee, but in the end this fear mongering ended up being harmful for me instead of beneficial. Don’t worry, I still love you man, I just think I should have ignored your intensity in this video.
Do not do this exercise. It causes shoulder issues, as people mentioned already. Look up “upright row alternatives”
This workout is great for us women. Gets rid of the “bra fat”. I just put my hands closer together on the bar and pull it up to chest level, elbows driving up to the air. It works!
No joke. My shoulders actually hurt while watching him internally rotate like that.
Uprigjt rows include an internal rotation of the shoulder with added weight… you should NEVER perform this exercise since you are only asking for a shoulder injury
I always end the rep with my hands above my elbows. You induce external rotation this way, rather than internally rotating and jamming your subacromial space.
I fucked up my shoulder with this exercise. Hated it since then.
I have been experiencing a vascular tingling sensation that feels like little jolts of electricity through my forearm every time I do upright barbell rows. I’m a fit 28-year-old and this wasn’t making sense. This just changed a huge component of my German Volume Training 3-day split. Thank you.
i wanna knw does wide (snatch) grip upright rows also cause impingement??
Bros..This guy knows his stuff. I always wondered about upright rows and if it contributes to my popping in my right shoulder. Thank U brotha for this great info’.��
The single arm kneeling upright dumbbell row is another alternative to the single arm dumbbell row, except it involves more core stability and activation, as well as internal/external obliques. Hope this helps guys!
For me, doing these with a cable is much better than with the barbell. feels much more natural
Bro Jeff at 5:35. That’s the only cue I need: MOAR WEIGHT, BRO!!
you said shoulders relaxed, and then at the end said you are working your shoulders…. so traps relaxed not shoulders?
I think bro Jeff has been making more gains than brains Jeff. ����
Great video as always Jeff! Currently enjoy doing upright rows with an ez bar but after watching this video definitely want to try the single dumbbell upright row.
As said before lifting up to your chin is unnecessary and puts an redundant strain on your shoulder joint. A lift to your mid-chest is suffice. And if your using a barbell only use a wide grip. For a narrow grip use the EZ-bar (or even Dumbbells) for better and safer wrist motion, and same as the bb lift it only as far as the mid-chest.
If you experience shoulder pain through the motion, replace this exercise with any other of the many shoulder exercises out there.
Does this apply to say barbell snatch high pulls? All Olympic weightlifters do variations of barbell high pulls. I guess I could practise with dumbbells high pulls but it won’t really be the same.
When you preform that weird wrong execution you are always alone at the gym. Tell us the truth: you wait until everyone left so no one can see you! =D
Are pjr pull overs a good movement? If so how do you perform this with good form.
God, if I see another v shred ad or commercial I’m going to shoot myself
My shoulders would feel like they are snapping and my left wrist would slightly come out of socket when bringing this lift past my face. I agree it never felt right.
Going all the way up to your chin will cause damage to the shoulder due to the unnatural rotation.
Jeff, what would be the ideal Push Pull split including Rest for maximum gainz?
I can confirm this, I got injured doing this exercise (Pulled my traps) took me a week to recover it was fucking painful to turn my head in anyway, and got no gains from it. Definitely do not recommend this.
This guy needs to stop talking nonsense ��♂️������ wide grip upright and behind the neck press are the best for shoulders!
seriously, you need to make a video cover the topic how much gain you think you got after those weird movements and repeat the lifts for filming.
Do you have any further thoughts or recommendations regarding upright rows with the EZ bar? thanks in advance and keep up the great work!
Great video Jeff… can you do a video on unilateral vs bilateral training, and the benefits/drawbacks (if any)? Your insight would be very interesting
What about the barbel high pull?! Is it safer or it’s just the same?
Should I avoid doing upright rows on cables and dumbbells too?
another gym expert whos never lifted..thanks for the advice!!!!
Hey Jeff, I’ve been working out since November and haven’t noticed any outstanding growth. Just curious if this is normal, or is there something I could change?
I hit the gym 5-6 days a week, going chest and tris, then the next back and bi’s, then legs, then back to chest and tris and back and bi’s to end my week.
Thanks for any enlightening information you may have!
I’m training for my 2020 athletic goal of clean and pressing 225 pounds. My hands are shoulder width apart but I rotate my elbow and by extension my shoulders a full 90 degrees in the clean portion of the exercise. Does this at least slightly negate the negative effects he’s talking about?
Ive been using ezbar to do these for years and Ive had no problem
Jeff cavalier from ATHLEAN-X™.com called. He said, You’re killing ur gains
Of all the variations of uprights I’ve tried, only dumbbells, with proper form, seem to be safe. All the others I can feel the wasted stress on the vulnerable points.
you just told us that upright rows are bad, but you didn’t give us ulternatives????
2:12… “my shoulders and my triceps”. Okay bro, keep engaging your triceps.
Was click baited to come here, but while I’m here ignore this vid and save your shoulders. You’ll thank me for it later when you still have full ROM and can lift your arms. Stick to OHP and you’ll work all the delts you need
this is terrible and downright dangerous form that will cause shoulder damage and needs to be removed.
that right shoulder front/side delt seperation made me a little wet
I know I’m late but Jeff is hilarious with that Bro Jeff persona.
Now im confuse. One sed its bad the other sed its good. Which is it?
Hey, Jeff. Thoughts on bringing the hands and forearms above the elbows (still at shoulder level), and externally rotating at the top? Probably a good way of avoiding impingement, and the bonus of extra rear delt.
That’s crazy, it was one of my favorite exercises. But makes since. But what I get from this is that I can still do it but not with a straight bar.
Jeff is really getting a ‘Gallant and Goofus’ cartoon vibe going with the ‘Jeff and Bro Jeff’ thing.
I think the deadlift is far worse than this exercise could ever be..dead lifts could spell trouble for your lower back. Arnold won what five or six mr. Olympia’s doing the upright row exercise. It seems to work for me..I get a tremendous pump in my shoulders and even my forearms
Can you do a video on the new study that concluded egg consumption led to greater risk of heart disease?
Shoulder internal rotation is what causes impingement. Doing one arm w external rotation is the fix. Shocked you missed explaining this
I follow my mans Jeff advice and only use dumbbells and let the wrist lead the elbows instead vise Versa
hey sean… can you continue on putting the captions with your videos? since i usually watch them while im working out and i can only use my Eyes this way:)
Thanks Sean. Shoulders are hard for me. This might help. I really appreciate it.
Why not just do Cavaliere’s high pull which still targets the lateral deltoid while being in a safer shoulder position
We need a Jeff versus Jeff face to face up right row debate video.
I managed to strain my lower back by doing strict upright rows with 20kg the other day. Squats and deadlifts with +200kg, no problem. But then a measly upright row killed me.
I never had pain in my shoulder doing upright rows. Granted, I always did them like this, but I always felt a clicking and pain in my wrists.
The pain went away when I started using wrist straps (grip wasn’t an issue but I thought it might help amd it did) but I can’t get rid of that clicking. I am genuinely confused.
Yo Jeff, how you get all that in Dem Jeans! ������ Great Shh Man, your Awesome!
basically externally rotate the barbell at the top and all is well
what about the one arm upright row with a dumbell….is that excercise ok to do?
I recently started doing these (the old way) to change things up. Good thing I watched this! Maybe now I won’t snap something up. Great advice!
Hey Ron, what part of the shoulders does the upright rows work?
can you do the video on interference effect between cardio and diet??
Can I do this one 3:21 with the dumbells instead of using a bar right?
hey Sean I do this exercise already. my main question is what day should I do it on? on push (normally when I hit shoulders) or pull (since its a pull movement). I’m on a push pull legs routine currently. thanks!
What about doing it wth a curl bar the side of a trap bar or dumbbells so you’re not so internally rotated
1.1 K thumbs down…? Didn’t realise there were that many idiots out there prepared to fuck up their shoulders….
Hey man quick question..what to do when u have platued on a certain exercise but are progressing on the rest of the program? thanx
Ron, ever get pain in forearm when lifting using bicep especially after releasing grip?
Im pretty sure the main thing with upright rows isnt the wrist, but the internal rotation of the shoulder thats incredibly damaging. just dont do this exercise; there are many more effective shouler exercises.
Upright rows are the only thing i can do for delts with a rotator cuff injury. Good video
my man wore a doorag, tanktop, jeans and snap back to show shitty form ��
upright rows are one of the only exercises i can do for my side delts. thanks for the tips
They are a great exercise! Works many muscles, I luv doing them!
Looks like the standing rope upright row is going in my next 12-week block. Thanks Jeff!
I should just avoid the internet because everybody has different opinions there are youtubers who say something will work for you and something will not work for you and i just dont know whoes side to choose
Whenever I perform an upright row I begin to have wrist pain. Any suggestions on how to fix this? Thank you so much for providing soo much amazing content. I always come to your channel when I want to learn:)
Just tried it in the gym with the barbell, sharp pain the shoulder. Only ropes works and halfreps in the smith. Which feels quite good actually.
Upright rows are simply a toned-down version of the plyometric exercise otherwise known as a “hang clean”.
So they’re rather pointless even as a “strength” exercise i.e., a real strength exercise never has you do something “plyometrically” because the weight is too high. You don’t squat, deadlift, press, dip, pullup, etc… etc… etc… plyometrically when the weight is high. But a barbell too heavy to upright row is basically a hang-clean.
One of my favourite exercises that i stopped doing because i was afraid to get injured! Thanks Mr. Jerf Nipples!!
More informative than any of the articles I have read in the last hour and pointed out a mistake I have been making that I wasn’t even aware of. Thank you.
But if getting “elevation with internal rotation, that’s a bad combination” is true, why is barbell shrugs any better?:|
Isnt a safe variation that athlean x made called the pants pull up or something like that? U pretend to pull up ur pants (with dumbels in ur hands) and externally rotate well u pull up to ur nipple line to hit the middle delt and rear delt. Am i wrong to think of this as a upright row variation???
I have never felt upright rows being an important exercise at all. Kinda waist of time if you do barbell overhead press, incline bench press, dips, pullups and face pulls.
Why is Jeff talking about internal rotation in Upright Rows? My Shoulders are always at a normal position when i do Upright Rows. I don’t feel any pain or anything fishy while doing it. I’m Confused now. Is Jeff looking for “Views” or is he really talking science.???
I don’t know why Jeff Cavalier does face pulls and why Jeff Nippard does upright rows.
I’m telling Jeff that Jeff is doing upright rows so Jeff can come and stop Jeff.
Thanks for making this Jeff! My autistic brother kept doing these wrong and we eventually had to put him down. Wish he could’ve been around to see this! Oh well, we have a new one now! Much love from Australia!
If you’re elbow is higher that your wrist then you are still internally rotated, thus causing risk for impingement just how you are executing in this video. You should do more research and not just get from one source that goes with your own personal bias. Look at Jeff cavaliers channel since he’s an actual physical therapist and in a profession of sports medicine.
You could mirror pose after every Bro-Jeff set to make the character more realistic. Also, is there no Rear delt involvement in this lift? At all? I usually get shoulder pain with this but I’ll try it tonight at the gym with your instructions.
I’d been training for about a year, shoulders twice a week with no problems. I decided to add upright rows, within a month I had injured my left shoulder. It was too painful to even think about training shoulders for four months after. Slowly started exercising them again (NO upright rows). The left shoulder is almost back to full health but still being super careful. Anecdotal I know but I firmly believe upright rows fucked me up.
As they said, “This is a dangerous exercise that you don’t need to do” Alternatives are way safer,easier and more effective without damaging the shoulders or the rest.
Unrelated to the video (sorry), but I have been pondering a question you might find interesting and may be able to answer to some extent. In the fitness community we always hear about these legendary newby gains when one starts lifting, but what if you’ve solely done calisthenics to a decent level for say two years, then adopt a serious lifting routine. Would you still get these newby gains? Would be interested in your thoughts. Maybe a video topic? I’m sure with a good title you could rope in a bunch of calisthenics guys to your channel. Thanks a lot for the awesome content.
Could the “15 rep challenge/rule” be applicable to other parts/muscle groups such as the legs, chest, etc.? Thanks!
For more effective tips please visit at this link https://skillsscoop.com/is-shoulder-torment-a-sign-of-cancer-what-is-the-connection-between-lung-malignant-and-shoulder-torment/
you have the most informative fitness channel by a long shot
Its not a problem til the Impingement is experienced with pain. I use to think it was safe until my shoulder had pain.
Please remove this. You’re putting thousands of poor people that don’t know any better at RISK.
You’re putting your wrists and shoulder in a compromising position, causing and impingement that can tear your shoulder irrepressibly.
Where did you get your degree?
Awesome video! Glad you pointed out using the bars can injure your wrists. I do this with the dumbbells whenever I do it.
For all you guys who were watching her gap @ 00:55, then you guys are perverts.
Good vid. But this makes me a little sad b/c I thought she was going to do a kettlebell demo. Autumn, please do a kettlebell workout and a boss workout.
Hi do you have a slight curve on your spine? I have a slight curve in my spine and that limts me doing alot of exercises!
Upright row is actually not a dangerous exercise, it’s just that many of u including Jeff is doing it wrong. Before u haters come at me, hear me out first.
I have been doing up right row 4 X 12 2 times a week for almost half a year and have felt zero pain. When I saw this video, I was applaud and saddened.
That was when i realised he, the one who have appropriate degrees in this field as well as a pysio therapist, have done this exercise wrongly.
I believe when all of u who feel pain when doing the upright rows do it with your wrist 10 inches away from your torso (mimicking zombies arm posture)
I do feel pain when I do raise my hand that way too.
The correct way is to keep your wrist as close as possible to your torso and pull up, your elbows shouldn’t exceed the height of your shoulders. If U do it this way, u shouldn’t feel any pain At All.
From the video, u can see that Jeff’s wrist is actually away from his body, it should be almost touching your torso.
Jeff nippard’s video also supports everything i have said, be rest assured and continue doing the upright rows. I just felt the need to address this.
Was literally just researching the upright row last night! Thanks for the modification ideas..will try them out!
The bad thing is i do this movement for a living. Im a builder and in the uk we build with concrete blocks, you do this exact movement to lift the blocks up and over your building line.
Injured my shoulder doing rows so I stopped doing them altogether. But after that simple tip I’m going to try them again and see if I get a good set out of the rows. Thank you Ron ✊��
What’s the alternative of this exercise for traps except shrugs and plate raise
What is a replacement exercise to Upright Rows that will work the same muscle groups?
Crazy I always did this exercise with no problems I was looking up the right grip position come to find out ima have to give up this exercise damn lol
This exercise actually really helped my upper back as well as my shoulders…
Great lift!
Great video! In these demonstrations most of the people forget about teaching the breathing as well!
You still have this shit video up. The comments below are trying to tell you something valuable. Avoid close grip upright rows, the will damage your wrist. You are still going off the grammar school weight lifting belief that close grip upright rows are for traps. I damaged my left wrist doing those types of rows with barbells and the damage to my wrist lasted about 9 months…I couldn’t lift weight for that many months until my wrist heeled. If you want big traps, do high pulls and shrugs, but high pulls will be sufficient as my trap grew enormous doing only high pulls.
I tried working this into my routine a couple months ago and it made me feel weird so I cut it. Thanks for explaining the issues, I’ll make sure to steer clear in the future.
In my country if you want to apply for basic military education you have to perform a STRENGTH TEST doing UPRIGHT ROWS! How messed up is that? One thing doing the exercise with moderate weight, but MAXING out on this bad exercise!!?!? What is going on?!!? Sweden is the country I’m talking about btw.
When I was in state prison at wood bourne CF in 1985, and was buff as a MF. Starting position: Standing with the arms extended downward with the barbell in both hands, a closer than shoulder width grip should be used, feet shoulder width apart. Description: Pull the bar upward touching the bar with the chin, pause momentarily and recover to starting position. Points to emphasize: Do not bend at the waist stand perfectly straight. Raise and lower the bar in a straight line. Breathing: Inhale while raising the weight and exhale when recovering to the starting position.Yo Christopher holla back you said to me I trained you well!
The evolution and character development of Bro Jeff is one of my favorite parts of these technique videos. reminds of Brady Brosef on Omar Isuf’s channel back in the day
Jeff I’m a gym guy, and I’ve been working out since I was about 14, I’m 19 now and I’m pretty lean and muscular but I’m 5’6 like you and I’m not nearly as big as you, I was wondering if you could do a nutrition video for bulking, I want to get big
What should be the ideal weight of the dumbell for women who is beginner??
jeff what about olympic lifters, they all train with heavy uprieght rows!!! do they have impegment?
I’ve been using upright rows directly after shoulder press using a straight bar and pulling the bar up to my chin. I personally haven’t had any problems doing this way, but I’ll at the very least try your advice and see how it goes.
For me this is the best should exercise, lateral raises are much more pain
But which one build side delts better? the upright rows or the lateral raises? Because i feel my side delts working better with the lateral raises
From what I understand, you can get the same muscle build with just doing flys and front raises. Also as far as traps go, you should be doing shrugs for that. Get a hex bar and go to town.
It’s definitely a mass builder, it hits all three heads of the shoulder.
Can I use the EZ Bar for these? I’ve been using it for the past few workouts just want to make sure I’m not making a mistake. I cant use the straight bar my wrist hurt a lot when using it.
Putting your shoulders into internal rotation and then weighting it is just dumb. Asking for impingment.
How to fix the upright row:
well, you don’t do it in the first place.
Biomechanically it is and always will be a piss poor exercise no matter how you do it. Even with “good form and technique” you can wind up with a serious injury. Jeff, I love you man but their’s better alternatives out there.
I do a super set of military shoulder press and a shoulder upright row wide grip…
Upright rows are a great exercise for your rhomboid muscle fibers! It’s the most important piece of the puzzle for power cleans (if you play football or compete lifting). More people need to hit upright rows, all this chest and lat work makes everybody slouched over with terrible posture
Sean any tips for shoulders I’m having a hard time adding mass to mine?
Thank you Jeff for suggesting the lying cable upright row. First time I felt my middle delts work in a exercise.
I appreciate your explanation with text. it helps a lot to people like me who are not good at English
upright rows give best definition to shoulders & Delts hands down
Thank you for that info!! What would be a better work out I would like to know? I just started going to the gym I’m new
I’m amused by the costume change when form gets crappy lol. Do rag is on point.
Lol. What a Goofy guy!
Your lifting career won’t last long if you listen to this type of nonsense.
This is the way i was doing it, glad im doing it right, thx for the video, your channel is very useful, Thanks again
If you got only 2 shoulder exercises
1. OHP
But on second placeSide Raises or upright rows?
I’ve done narrow grip versions of these for years they just never hurt me… I’m 45 not 25. 28 years of using this exercise. I generally never go heavier than 135 just do more and more reps. I don’t have many options on the road besides barbell work…dumbells take up way to much room for what they offer.
People watching this don’t go above chest or you’ll….SNAP YO SHIT UP “hodgetwins voice”
First time doing this I felt awkward and I immediately came here to see if Jeff had a video on it and I tried showing it to my friend but he’s stubborn and says “it’s not hurting”
Athlean X just uploaded a video about the upright row. Check it out
There as been a lot of talk about celery being able to to boost test and you make a video about it
Thanks mate, I started to try doing band upright rows the other day and instantly had shoulder pain. Guess I know why now! Thanks for the alternative, love your videos!:)
Jeff, I wanna thank you so much for showing the upright cable version (standing). The many reasons why:
1. I usually suffer from front delt pain, so could never upright row. Last night in the gym I did 6 sets of incline bench press (strong front delt involvement), then 4 sets of this upright row. Zero front delt pain. Nothing! Unbelievable.
2. I have posture issues (hence the shoulder impingement), and I happen to find your version of the cable standing upright row better than a face-pull for fixing this. After I was done with the 4 sets, I couldn’t round my shoulders even if I tried! (That only lasted a few hours, but hey, practice makes perfect!). I find that face pulls are so technique-intensive to be performed well that every time I do them, I feel bad about myself because I know for each set, a couple of reps were sub-par. Call me nitpicky or a perfectionist, but that’s just who I am. However, this cable upright row forces you into correct posture, I love it!
3. I have a minimalist approach to lifting and am trying to fill my routine with only compound movements for the next few months. The only muscles I couldn’t find compound movements for were the side delts, and now the hamstrings (apart from deadlifting, which I also did last night).
4. Before anyone tries to educate me on how isolation and accessory movements are essential, I agree. However, I also do boxing, and will add Judo in June to my routine, so I need my lifting sessions to be as short as humanly possible.
5. This channel and Athlean-X have changed my life forever. I love both Jeffs so much #nohomo #amnotastalker XD!!!!
Jeff just want to take this moment and truly say thank you for all your hard efforts that you put into your work. You and Steph are my true inspiration in life. Congrats on your 1 mil sub and plaque ����
Learned this before I started to work out end of the ’90s. Was doing martial arts in those days when 2 friends signed up at a local gym and went all out. In their teenage years so that already was risky. One guy got a chronical bursa infection after almost a year of working out because of upright rows. He could not swim nor workour ever since.
Funny thing was that in those days I worked during school vacation in a local meat factory. Quite heavy work lifting frozen blocks of meat (25kg each) for almost 6-7 hours. Because of a disk hernia in my lower back I had to lift these blocks in a responsible way in order not to risk further injury to my back. So I used my arms, legs and did no rotating tilts and did push-ups at home. My gains were on par with my 2 friends and they were so surprised ��
I’m here from London Real, from the month ago interview. But I’ve seen it before. Loved your channel for many years, and still do, even more so! Even with resistance bands probably is bad. I do feel it’s weird when I’ve done them. I’ll stop now. Thanks! <3 #GoVegan #GoAgnostic #Yoga #XiaomiBand4 #ResistanceBands #Calisthenics #Fasting <3
can u make a video on common injuries and/or how they develop over time etc.? im interested in the biomechanics of impingement injuries and slipping disks etc., like i want to know the actual physical phenomena behind the injuries in order to fully understand how they happen. i have a basic understanding of them but i think it would make a great video and i havent seen anything like that made by a fitness youtuber
This workout NEVER felt right to me. Now I know exactly why, thanks Jeff!
Hey Jeff for the SA Dumbbell upright row, I still feel the impingement. I’m leaning slightly forward though and pulling out to the side.
Any other cues I might be missing?
Monkey row also called armpit row is the perfect and safe alternative, it’s a former movement but nevertheless was doing by Jay Cutler..
Solid advice, I see people do this movement way too often. I myself think there are many other beneficial and much safer exercises to build up your shoulders.
Total disagree. Use a machine for the upright row with lower weight. Free weights are NOT go to use.
I started doing this exercise with a snatch grip after seeing some Olympic lifters doing this. This makes elbows impossible to go any higher than neck hight.