Upright Rows: Good Or Bad? Safe Or Dangerous?
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What Muscle Is Developed Doing the Barbell Upright Row?: Full Fitness Training
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Do Upright Rows WITHOUT Wrist PAIN *** Upright Row (Shoulder Exercise)
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STOP doing this exercise? Upright Row form, technique with Barbell or Dumbbell
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World’s Most Dangerous Exercises! (UPRIGHT ROWS)
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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 |
73 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