The Upright Row How To Do It Properly & Avoid Injury
Video taken from the channel: Fit Father Project Fitness For Busy Fathers
Quick Tip: How to Perform Dumbbell Upright Rows
Video taken from the channel: Muscle & Strength
How To: Barbell Upright Row
Video taken from the channel: ScottHermanFitness
How to Upright Row PROPERLY While Avoiding Pain! Fix Your Upright Barbell Row Form NOW!
Video taken from the channel: Colossus Fitness
11 Upright Row Mistakes and How to Fix Them
Video taken from the channel: Renaissance Periodization
How To: Dumbbell Upright-Row
Video taken from the channel: ScottHermanFitness
How To Perform the Upright Row Exercise Tutorial
Video taken from the channel: Buff Dudes
How to Do an Upright Row Benefits. The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and Step-by-Step Instructions. When using a barbell, the “wavy” EZ curl bar makes this exercise a little easier on the wrist Common Mistakes. Avoid.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 by.Your grip should be shoulder-width distance. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. Stop when your elbows are level with.
Upright Row Variations 1. Narrow Upright Row. The narrow grip upright row is a vertical rowing variation often done with a barbell. The purpose 2. Clean Grip Upright Row. The clean grip upright row is a shoulder width grip (or slightly wider) placement on.
Try a standing upright dumbbell row with shoulder press. This starts like the original, except you’re holding the dumbbells at your sides, with your palms facing behind you. Stand with feet shoulder width apart and a slight bend in the knees. Exhale and slowly pull the dumbbells up.Many guys will pull the barbell or dumbbells all the way up to their chins—but when you lift your upper arms above your shoulders, it puts you at.
The right way to upright row Have your hands wide – at about hip width. If your hands are wide there’s less chance of internal rotation. Draw the shoulder blades back and stabilize them as you lift the bar.
865shares Facebook Twitter Reddit Flipboard LinkedInGet big gains by doing upright rows! Upright rows are an exciting exercise to discuss (We hope you’re excited). The upright row is a movement which targets the shoulders, upper back, traps and the biceps get some work too. It’s great for conditioning the upper body while building muscle mass [ ].
Instructions Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body. Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement.
Upright Rows are one of the best exercises in your arsenal; you’ve just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect.After your body is heated up, get into the starting position for the row by standing up straight with your legs wide apart. The width should be shoulder stance so as to give you a stable base.
Alternatively, you can also start by sitting down as both starting positions are equally effective.When the shoulder joint is internally rotated (as you do with the upright row) you are rotating the greater tuberosity on the humerus directly into the joint, leaving less room for all of these.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 Upright Row is an exercise that targets the shoulders when you pull a barbell or dumbbells vertically to shoulder height in front of your body.
The barbell upright row is an advanced upper body exercise that targets most of the back and shoulder region. Instructions. Grab a loaded barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body.
Keeping the weights as close to your body as possible, pull the barbell up towards your chest.
List of related literature:
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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 Methods of Group Exercise Instruction |
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| from Kettlebells For Dummies |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Natural Bodybuilding |
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| from Yoga For Dummies |
109 comments
Stop listening to people saying to not perform this exercise it’s great!
The only reason Jeff slandered it was because the amount of guys who still ego lift with weights way too heavy for their well being…
GO BUFF DUDES!
If doing this always causes a strange pain(extremely unwelcome and unpleasant yet not actually very painful though it can be confused with pain) in one of my shoulders no matter when I do it, what kind of injury might I have? I always knew this shoulder was injured but boy does this exercise expose the nature of it.
Of course you shlubs would be doing this exercise. I just feel bad for your 13 year old fans. who make up the majority of your fanbase
REPLACE THIS SHITTY EXERCISE！
instead go for a DUMBELL HIGH PULL
Upright Rows Are Good If Done Correctly And Not Too Heavy…They Have Actually Helped Repair My Shoulder Injury…
This exerciseis SO HORRIBLE that I was able to feel it was wrong even being myself a TOTAL NEWBIE. I quickly realized it was hurting me instead of making me stronger. I swear I first realized it was just plain WRONG and then went online and confirmed what I had learned intuitively by doing it: it’s a horrible exercise; do NOT do it; never; forget it; pure abomination; evil; stupid; you name it.
And guy that liked all his videos hes wrong go to athlean x videos Instead and go work out your fat arms
Hey dip shit dudes go injury your fat arms and go cry about it
nice video. I would add that keeping the weight at your nipples doesn’t put your shoulders in a dangerous position. You’re going to snap your shit if you pull the weight up to your chin especially with heavy weight.
Definitely a great shoulders/traps builder for me! Cable upright rows are my favorite for constant tension and monster kettlebells when I want something heavier!
to buff dudes that isn.t a good workout impegment is a injury it isn.t s good thing you dummy
You are a moron shoulder inpegments is an injury the excorse isn’t smart the elevation with international rotation not a good combation
You cant go wrong with this exercise its got it all including permanent rotator cuff damage
How to do upright rows Jeff from AthleanX appears YOU DON’T. video ends
Excellent video excellent content once again Dr Mike always very helpful for better consistent lifting!!!������������
Grip the bar wider(shoulder width or even wider), to avoid impingement…
Yeah that’s cool and I appreciate the offer but… it’s hard for me to take shoulder advice from somebody who has poor shoulder definition to begin with. Besides what’s with raising the bar so high? Are you deaf to all the info about injuries associated with this exercise?
so many people cant do “dips” aka upright rows..you have the right technique..ive been hitting them for 20 years with no pain,they feel good and provide a monster pump…many people cant do them and i believe its a wrist/grip weakness issue
I’ve heard you shouldn’t go all the way up to the chin.. But this video he recommends it ���� don’t know who to listen to
you should me ashamed of your selfs for promoting this shoulder killers UNSUBCRIBE!!!
ive been doing upright rows with an ez bar and never felt any discomfort.
umm…this exercise is bad for your shoulders. i am unsubscribing to this channel.
This exercise will take you to snapcity, avoid it like the plague
No wonder these dudes are so built. These guys have been training in the Hyperbolic Time Chamber.
Why does this exercise hurt my wrists? Even with a wider grip I find it causes discomfort in my wrists.
I think overthinking really hurt me on this one.. I used to do this exercise perfectly. IDK if it was listening to others or myself. I used to have bigger traps too cause of this.. after my injuries I haven’t been working out. Started working out again and I forgot. The motion that came so easily to me before now hates me. I think my shoulder injuries have something to do with it 2…..
I like how this exercise is always lands in the top 5 NOT TO DO list of every reputable weightlifting/bodybuilding channel… according to you it’s a great exercise.
What does that make you?
I tore my shoulder up doing this exercise and it’s never been the same since. I wish I had just stuck to shrugs.
You guys are probably the most chill fitness dudes in the biz. Keep it up.
I agree with those who say that all forms of upright row are dangerous.
Just looking at the thumbmail (both pictures) made my supraspinatus tendon sieze up in agony
Not worth the risk to me. I have enough problems with my shoulders. You probably will too when you get older. Like any machine that is used hard, it wears out and breaks eventually.
Can you explain us, what kind of cyklus are you making.
What are you taking..
Tnx!
I think if anyone has problems with this exercise it is because their shoulder joint doesnt sit where it should. due to an almost locked in bad posture caused by tight chest, shoulder rounding and unbalanced upper body training.
Finally i see a very useful video on Upright Row, thanks guys, Good work.
Your wife’s impression of bad reps is hilarious �� I like these guides you should do more if it’s not already planned (or filmed ��?)!
great tutorial scott,nice music at 1:30 can anyone tell me the name of it?
I do have problems with my shoulders, I don’t do this exercise anymore. Good Video, I might try it with the dumbbells.
This upright row demo looks like a how-to for developing shoulder impingement syndrome. See here for alternatives:
http://www.bodybuilding.com/fun/betteru26.htm
I’m worried about taking advice from someone with shit shoulders
never liked this excercise, don’t know if i’m doing it wrong but my shoulders always hurts when doing it, so I stay away from it.
When it is hard to make your technique look bad that’s pretty bad ass.
Why don’t we use a wide grip?! Then more burden on shoulders
I laugh when people send this to the “Iron Graveyard.” Love this exercise. Too many people do it wrong and say it’s a bad exercise.
I saw that vid where you debunk the myth that upright rows are dangerous,I have a friend that does stronglifts 5/5 and he has been experiencing triceps overtraining due to frequent bench resses and OVH presses,I will tell him to do upright rows instead.Hell I can upright row 225lbs for 12 reps(12 th rep of the last set is a bit ugly) of 3 sets with 2 minute breaks in between,and I have a 270 lbs ovh press.
When I do an upright row, it feels like a nerve ripped in my arm.
wow I really love how you guys created a complete workout profile for everyone on the net out of your time for free. Thanks guys for being there for the small guys and setting things straight with your fun vids:D
there are a lot of channels advising against upright rows citing shoulder impingement for ex athlean X…..at the same time hodgetwins say URs are ok as long as u do it upto chest level…… whats your take on that?
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I fucked up my shoulders pretty bad doing this fuckers form. Please do not do what’s he’s showing, it’s completely wrong and there is definitely a chance to snap your shit up. Look elsewhere for a proper form video.
What are your credentials? This movement clearly doesn’t involve the posterior head of the deltoid.
I performed this excersise at the gym on Saturday. Nice one. I can really feel my shoulders. A nice whining muscle ache.
Thank y’all for always mentioning “buff dudes AND girls”, I love all your videos, helps so much with my workouts! You rock Buff Dudes!
Hey buff dudes! First off really appreciate and love all the videos! I have real problem! I’ve been working out for the past year,or the past year has been taken 100% seriously. Counting calories, legs taken seriously.
But by problem is my triceps! 2 years ago when my workouts where 45 minutes of bicep curls and over head extension.
Lots of time has passed and I’ve learned a lot and I’ve developed a great mind muscle connection! But my triceps”long head” has completely dissapeard! It’s fustrating because back when I was eating 500 calories a day I got great tricep workouts. Now than I no what I’m doing I can’t feel any activation on any over head tricep movements! I’ve even tried it with a cable and slowly brining it down,and I don’t even get a stretch! Long head has become very lagged behind everything! For the comments saying just do dips and close grip bench! I do I can dip a 45IB plate for reps:)
But hey buff dudes, I no many people have problems with feeling there lats and many other muscle parts. A video on awaking that muscle group would be very very appreciated!
Much love form Minnesota
a budget idea, putting sand bags into a strong hiking backpack? and using the straps as a griping points?
Paging Mr. Herman… Mr. Herman you have a telephone call at the front desk.
Why’d the guy turn into a cokehead at the end of the video?! HAHAHAH
video on T bar row technique ( eg: difference between pulling to chest or pulling to stomach) would be great!
This should be called how to get shoulder impingement or rotator cuff injuries.
He called me asian. “What’s going on asian”. Im asian but thats funny lol
very badly done for the rotator cuffs… there should be external rotation
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Great video! Can you tell me how much weight a man about 170 lbs should use for this exercise?
Look at the same exercise on Athleanx. On this channel Jeff shows the correct wrist movement to correct snapping/injuring the shoulder!��
I love your videos Scott but lately the camera has been moving a lot. It is possible to improve that? I follow for a year now and all i know about weight training has been learned through your videos. Thank you so much. Adriana from SF
The reasons why cable should be better than the barbell makes absolutely no sense to me. Grip is the same, there’s nothing preventing hip swinging compared to the barbell version, it’s not more free moving(one could argue that it’s less free moving because of the tension pulled i one direction). I would say that the only solid advice in this video is, “if it hurts, don’t do it”. The barbell is fine.
did you say:
“don’t go to crazy on the weight” or
“go crazy on the weight”?
I sure tried this exercise with 4.7 kg dumbbells in both hands, and it’s heavy for me! Feeling it in my shoulders! So I don’t think I can go crazy on the weights just yet x)
thx for the great video anyways!:)
pretty sure he knows what he’s talking about. You Fat asses are the ones saying he’s doing it wrong. you don’t know jack.
If you go high work more the traps and if go low work shoulder more?
this is super helpful. love how u go step-by-step in detail and explaining it!
too high and completely wrong form.i love tool bags who tape them selfs shirtless at the gym and post on you tube…you have no traps!! which to me shows you are one of them cross fit loser tool bags
Dr scott I workout daily but many a times I fell like bloated nd bulky….this trends to repeat itself… can you explain why I feel so nd wht to do for it
after 3 years i still come back to watch, and refresh my memories on excersie
thanks scot!
I tried doing this with 30lbs and felt like I was gonna fuck my shoulder up. I’m gonna a lighter weight. But this exercise is so much better with the t-bar and cable.
I’m not hating because I know he’s only trying to help, but a lot of this guys workout tutorials are leading newbies down the path of injury. I cringed watching this vid
Is shouting and looking like you’re high a side effect of steroids?
I love you guys but I don’t think this is a good exercise. That might be one of the reasons why Hudson has/had a shoulder issue.
Think about it. When bench-pressing, you should have your elbows in a 45 degree angle. When you flare your elbows and keep them in a line with the bar, there is too much pressure on your shoulders and it destroys them. If you flare your elbows even more and let them internally rotate, it is even worse. That’s how many people destroy their shoulders when bench-pressing. And that is exactly the same position you get your shoulders into when performing upright rows!!!
In about 1:30 you say “If you experience any shoulder discomfort of any kind…” I’ve heard so many people say that. Doesn’t the fact that many people experience discomfort during this exercise signify that it simply does harm to your shoulders?
Thank you. Very informative. Please don’t yell at me anymore.
Awesome thanks for the video! It was really helpful in fixing my upright row. Next up can you show me how to fix my marriage?
That’s terrible dude. Your gonna make people snap their arms doing this. Terrible absolutely terrible.
ummm scott. you are going too high with the dumbbells. you are supposed to go no higher that nipple level, otherwise you are putting undue stress on the wrists and shoulder joints.
@scotthermanfitness do you eat fast food at all???? Or u do sometimes? Am afraid of eating fast food and soda again I started working out and trying to aloud all fast food however I have seen guys who eats that and still have a good body
Upright rows should NEVER be done, they accelerate rotator cuff degeneration and if you do them you risk suffering from chronic tendinitis and bursitis. Full ROM Upright rows place the delts in internal rotation as the arm is raised hence not allowing enough room for the greater tubercle (top head of humerus) to clear the acromion (clavicle bone) = IMPINGEMENT.
is there an alternative that is easier on the wrists? i already have wrist problems
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Can this excersise damage your shoulders, i would like to try it but i just read an article stating that upright row and lateral raises can lead to shoulder injury. Is this true? Thank you!
correct me if i’m wrong…..the important thing is that the elbows reach above shoulder level, even if the dumbells stay way below.????
thanks for video, It’s hard for me to keep those shoulders back, they want to be involved, any more tips?
No higher than nipple level unless you want to wreck your shoulders
hitting traps;
HEELS INTO GROUND
TIGHT CORE
SHOULDERS BACK
BREATH OUT ON THE Way up
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isn’t main magic of this exercise is to spread the dumbbells as you bring them up, what you can’t do with bar.
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As long as you keep you shoulders pinched, your rotator cuffs will be safe.
pretty sure this exercise is bad for your shoulder joint…dont wanna snap some shit up
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Hi Scott, 3questions-what muscle group does this exercise benefit? And has this exercise adversely affected your rotator cuffs at all? What is the best exercise for triceps? Thank you very much and great job.
your thoughts are straying away from the exercise and are instead focusing on the fact that he isn’t wearing a shirt. sounds like your own insecurity. that’s your own doing bro.
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U guys or noobs not smart you guys should go to school noobs nubs
My doc loves this exercise, he makes me do this when looking for impingement in my shoulder. But without the weight. And barbell. And it still hurts.
Seriously, don’t do this. There are better alternatives.
Just found your channel but I love how honest you are when you explain things. There’s no magic, nothing to sell, just straight forward advice and tips to make things easier.
Sometimes we get so caught up in our workouts that over years we develope bad habbits or dont even realize some of the stupid things were doing.
I find that determining a point to end the movement at using the bar as a point of reference is huge for me when repeating the same movement from rep to rep, set to set. For instance, in this upright row, her best reps bring the bar about to her eyebrow height. It can be super beneficial to remember that when performing the movement and repeating it.