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 |
277 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.
Great video Mike. Letting people know learning to listening to your body and figuring out your perfect positioning of grip.
The Cable upright row version with a rope is great when having the thumbs up and pushing the elbows back toward the end (in the “up position”). No possible impingement problem and getting great “contact” with the delts.
Too fun reading all these comments about Jeff Cavalier and Athlean-X after the fake weights scandal which has exposed him as a clown
Hey my bros! So there is nothing wrong with the straight bar. The only thing that matters is the grip.. the wider the grip the more you hit the traps, which is why it gets hahhhhhhdah the wider you go. I would never even use shoulder width. Also, I wasn’t sure about where Kyle said ( 3:58) not recruiting traps.. it’s a trap focused exercise… targeting the delts isn’t really the point of this exercise.:/
Great video Mike! ������ Your wife did an awesome job there too!! You should definitely make more videos like this! ��
Plzzz do the Behind The Neck Press, save this exercises life!!
Now that exercise selection is limited due to the quarantine, i’ve been experimenting with the 20-30 rep range. It really does work!!!
“They’re not called upwrong rows they are called upright rows. Not to be confused with cornrows”
Dom Mazzettii
I have seen countless videos on the upright row and it seems that nobody agrees on whether this exercise is safe or how to perform it.
Many people say that this exercise is bad for the shoulder-joints. Especially the narrow-grip-version. Is it bad?
Especially Jeff Cavaliere says that: https://www.youtube.com/watch?v=Fq67opsS_hc&t=326s
Physiotherapists recommend avoiding this exercise as it can ruin shoulders.
I notice when I try these at times I get wrist pain at the top of the movement? What can I do to fix this?
Love the upright row feels so good on my side delts even better than laterals
Will this workout same muscles as the face pull with the rope handle?
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Last time I went I injured my arm doing too much too fast. I don’t want to injure myself again doing something improperly. This is very helpful to me. More of these types of videos will give me more confidence to try again. Good stuff!
Warning for you all. don’t do this workout. one you do not need this for good shoulders. use the side raise dumbbell. this will tear your shoulders a part. it puts you in impingement at the top. even if you do not feel it now it could catch up to you if that be two months or ten years. BC this will saw the supraspinatus tendon (a rotator tendon) and could lead to damage. so just do one thing. research the workout and the tendon and how to keep it safe. God bless and lift safe.
I just love these video’s because they are able to communicate information in such an easy to understand and effective way! Once again very important and effective information!
Hi Dr. Mike, at the end of the video, on your wrap up, you mention the objective of stimulating the target muscle and avoiding joint damage. I’ve got a pretty bad right shoulder from swiming as a youngster and would it be safe to say that higher reps with lower load can work for me best because I can still hit/stress the target muscle, and joints can handle this better? I guess that I’d like to gain knowledge on how to strengthen my joints as well as the desired target muscles at the same time. If that is possible ofcourse.
The biggest mistake when doing an upright row is doing it at all and or thinking it’s effective.
Last time upright raw was my most favourite exercise, always!
Then, one day 1 man call AtleanX share a video and said that it is not good. So I stop it.
But now, i watched this, and upright row become 1 of my best favourite exercise again.
Very timely video for me as I’ve just added cable upright rows to my MPT program. ��
Dr Chrystal is clearly the best actor of your various stand ins!
TIMESTAMPS
0:00 Intro
0:30 Mistake #1 – Not enough range of motion (ROM)
1:24 Mistake #2 – Too much ROM
2:27 Mistake #3 – No eccentric control
3:20 Mistake #4 – Bar is too far forward
4:07 Mistake #5 – Looking for a single optimized grip
5:40 Mistake #6 – No standardized ROM
7:08 Mistake #7 – Body English
8:07 Mistake #8 – Technique being too strict
9:24 Mistake #9 – Grip being the limiting factor
10:33 Mistake #10 – Poor stimulus
12:04 Mistake #11 – Going too heavy
13:36 Summary and outro
I do upright rows with 5kg dumbbells in each hand. My record is 300 reps which took about 15 minutes.
Is that impressive, considering I’m a 42 year old novice?
I am one of the guys that ditched this one due to it hurting.
I found a great replacement though. I use the EZ curl with the cable attachment and do them a step back from the low pulley. Due to the angle it hits the rear delts harder which is a bonus in my book.
Great vid you need to talk faster though, I can still almost understand you most of the time 😉
Can I just have one of Those barbells in the corner ������������. ����
Appreciate the video Mike!
1. Low ROM
2. Too much ROM
3. Uncontrolled Descent
4. Bar too far forward
5. Searching for an ideal grip
6. No standard ROM in reps
7. Swinging with body / going too heavy
8. Form is too strict / rigid
9. Weak Grip
10. Poor Stimulus
11. Going too heavy
I personally would never do an upright row (barbell or otherwise) because I think the internal rotation is harmful to the shoulders. You do suggest trying different widths and so on to see what feels comfortable. The problem I have with that is that upright rows don’t have to hurt in order to cause damage. Such rows can feel perfectly fine for months or even years until one day that supraspinatus tendon gets inflamed enough to hurt. You may not get any advance warning that anything is going wrong, but you’ll find out eventually. Now, in another video you had a guy doing what you called dumbbell upright rows https://www.youtube.com/watch?v=ua-Snxq2ea8, which seemed to be shoulder friendly. The reason these were shoulder friendly is that, by some people’s thinking, these are actually not upright rows at all but are more properly characterized as high pulls, because the hands come up ahead of the elbows, as opposed to the elbows leading, so that instead of getting internal rotation, you get (shoulder friendly) external rotation. Semantics, maybe. But whatever you call those (and the somewhat similar “Urlachers”), they seem much safer than any of the internally-rotated moves you showed here. People, of course, can do whatever they want. But I can attest that an inflamed shoulder tendon is a really horrible and debilitating condition that you never want to have. (It can be very persistent and hard to get rid of.) If you’ve ever suffered from it, you might not want to risk getting it again by doing upright rows. Stick with the external rotation moves like the high pulls (your “dumbbell upright rows”) or just do lateral raises (without the internally rotating “pouring the water”). My humble opinion.
That was great, I hurt myself last time doing that in a wrong way, this is correcting from the error!
One day my arms will be as big as my head just like Dr. Mike ��
I would love a video on overhead press, barbell or dumbbell.
My forearm muscles/grip isn’t a limiting factor but my wrists feel fucked up by the motion reguardless of grip width. Would Versa grips help with this?
People bash AthleanX, but you all need to understand that he’s a physical therapist. His whole training style is to eliminate injury risk as much as possible. Literally every single physical therapist I have ever spoken to has said to eliminate upright rows due to higher impingement potential. For me: I choose to eliminate as much stress on my shoulders as possible, because upright rows have hurt me in the past and they feel extremely uncomfortable now. For others, it’s probably not a big deal as long as you don’t abuse the exercise.
This guides are amazing. I love the whole way of explaining and you guys bring the information in a comprehensible way
You must be a good coach, because your wife looks really strong��
Bent over row chest and belly??
Need a video on this and what’s the difference??
Whats The benefit from The upright row vs The lateral raise?
Dough lost His 45lbs newbie gainz and is now a Woman and married with Dr Mike??
Hey Mike where is the lift that f*&cK!ng, weight now and that’s bu11$h1t like you did with the guy with chest and triceps on the other video?
I was hoping that Mike would refute the internal rotation and impingement concerns described by Jeff Cavaliere: https://www.youtube.com/watch?v=Fq67opsS_hc
RDL variations would make a great video or contrast vs good mornings
i made a shirt for you, out of dead cockroaches I collected… please try it on
I have found the banded versions of the upright row to be really awesome. Especially pulling apart at the very top with an isohold gives a deep burn in my whole shoulder girdle and Traps!
Sup Doc
I really enjoy your videos, big fan of your work in general btw! Whenever I see “Dr. Mike Israetel” in the video discription I know im in for a high quality information video.
I could name 10+ exercises I would love for you to break down but im gonna be humble:) Like Rajarshi I would like to see the bent over row or the pendlay row! Thanks!
Great video Mike ��.. do a similar one for the bent over row
Thank you guys for this form video ♡ i love all of your form videos. Since I can’t afford a trainer in real life, these videos help to keep me safe and perfect my form
use an EZ bar its easier on the wrists dont go past nipples and dont snatch the weight do it slow and steady and you will not injure your shoulder. its a dangerous exercise because idiots try to overload the bar and yank it all the way to their chin if you cant do it slow and hold form drop plates. i been doing uprights for 6 or 7 years no issues.
I do like using cables for upright rows, I really feel the contraction in my shoulders.
Think will be doing cable from now on with this seems safer than db or bb and you probably get better tension as well and not only that can move right onto face pulls after also remembering to yell out “BOOM” on every rep ��
This video could have used a little more info on the exercise mechanics… I still feel like I am missing out on a lot of details
What has worked for me is bending over slightly (10 degrees) using the EZ bar at about shoulder width.
Do you keep your shoulder blades punched throughout the movement?
can I do upright rows with wide grip…. i feel it works my side delts well and I dont feel discomfort in shoulder joint…
I thought you had to have some muscle to give advice. He looks like Joe dirts brother
Is the upright row with dumbbells better for the body than with barabell?:O
I need to do it properly now to avoid further injury to my shoulder next time, your instruction is helpful.
I have made great gains doing them heavy and close grip, you really need to concentrate and have complete control of the weight up, and down and do them slowly. I never had a problem. Keep in mind, any exercise with weights can be dangerous if not done correctly! Not only this one.
Really enjoy y’alls videos. Do you all help with creating routines? I would love to build my own 4/8 or even 12 week plan but not sure where to start.
ok.
you do not have to be a gym veteran to able to tell that his “better” version of the exercise isn’t any fucking different. he just went from a bar to cables.
it’s like saying that you made a bicep curl better by going from a barbell to dumbbells.
please, do not do this exercise.
shoulder injuries don’t happen immediately while/after you did the exercise.
just watch athlean-x and his opinion on upright rows; the dude is a physical therapist and is without a doubt the best fitness youtuber.
i ate cables, theres always someone bigger using it for hours
I don’t think that there is a safe way tbh. It may not hurt u today or tomorrow but all that wear and tear will add up. Nothing wrong with shrugs. Why reinvent a wheel that will stop u training long term
Wouldn’t you get the same contraction and benefits if you just kept your elbows below your wrists with two dumbbells? As well as safer?
I always do it with the EZ bar….thanks for the tip! Cables on sunday it is ��
if you have any shoulder issues or pains, this exercise is probably not for you. if this exercise hurts your shoulders, i would try a super wide grip to target rear delts or try using dumbbells insteads
thanks for the video! Very useful information will be applying this tonight
Thanks so much for the information I really appreciate it very much
Never ever period… high boy pull, just as effective with none of the risks..
My question answered. I’ll try this variation instead of switching to shrugs. Never thought to switch to cables. Thanks for making this video.
I have always kept my distance from this because others said its bad.. too bad i am done with shoulders for today.. i’ll try this next time.. nice video guys!!
Good one Dr. it’s great that you have a summary of the tips at the mid part of the video. Thanks Doc and FFP!
High reps at the end of the workout, change the form and it’s not a mass builder. These are the main points for safety that I got from this video.
Great content. Can always rely on you boys to steer me in the right direction!
Like you said this exercise can be great! But also it can also be a one way ticket to snap city
What’s your thought on doing this with a rope attachment for even more (maybe?) movement. It frustrates me when a movement is contraindicated for a part of the population and then it’s generalized that no one should do it…
0:46 is the FIRST time I heard Scott say “baRbell” instead of “BAAAHBELL”
Another dumb question but only because I don’t use barbells allot. Hand placement… there are marks on the bar and it’s been years since I have use a barbell. Does placement depend on these marks? Or do you just find a width that seems good eye ball it and when you unrack your body will find its centre thanks again bro love the vids.
Sure…these work GREAT in the short run, I did them for years. That is, until they nearly wrecked my shoulders! Anyone that tells you to do ANY version of the upright row…..RUN AWAY!!! The worst, most damaging exercise EVER!!!
What’s the best way to shave all body hair.?? I wanna look like a purdy boy!!
It’s good exercise! But!!! Don’t put the barbell so high (till lower part of chest is enough), also rise your chest, incline your upper body a little and do not elevate your shoulders! In the movement the barbell should be a little bit far from the baby, same as your elbows! This will save your shoulder joints from injury. Sorry for my English (still studying) Good luck everybody.
for some reason i cant feel anything shoulder on this exercise… do i shrug first before lifting the bar?
Can you please tone down the dick. There’s a lot in this one
What does Scott Herman in 2019 think about this exercise? Still safe? Dangerous? Safe with retracted scapula? Let us know!
Be careful if you have those pussy shoulders, everyone else have fun!
This is not a dangerous movement. Ive been doing them since I was 17 in 1984. Just dont go too heavy and 3 sets is good. I use around 45lb also. Never an impingement problem.
What percent body fat would you say he is? His abs look similar to mine? Except now I have 6 big lumps in my abdomen. He only has 4? I guess my body fat to be around 20%. On the internet it says 14 or less
you’re the best explainer in the game. been learning a lot from your knowledgeable videos. thank you
his accent is fake..i caught him slippin he actually sed “barbell” instead of “bawwbell” like in most of his vids ����
Hmm…not sure about the Kimura reference? Last time I checked the Kimura was for twisting your humerus out of the shoulder socket?
Hey I have been doing U R for a while and have had no problem with it but lately in the fitness community this exercise have been labeled as the one to eliminate from a S T routine because it may lead to injury. What’s your opinion?
Hmm i thought it was only lift to your nipples any higher and i could screw up my shoulders…?
When ever I perform this exercise, my wrists pop when I go up. Is there anyway for this not to happen?
What is the difference between this and the Smith Machine Upright Row? They look the same, yet my program is calling for each on different days.
The place looks very nice.
How much money approximately must someone invest for a training place like this?
Could you do a tutorial on the Yates row please? @ScottHermanFitness
Adding this to my regiment. Now that I know how to do them properly! Thanks!
I’ve hear elsewhere this exercise should be assigned to the Iron grave yard?! any thoughts…..
Is it ok to Deadlift on a bar this size? How much weight will it usually be able to withstand?
I thought you were only supposed to go to chest level, not all the way up to the chin?:/
Always like the exercises, no roid rage, straight to the point, fun to watch. My question to you is this; Im pushing 50, not in bad shape, but joints are really starting to hurt. My elbows kill me. Any suggestions? Don’t do heavy weight anymore,
normal body…no monster..i am sure no steroid thanks mr.scott
These hurt my shoulders horribly. Have never been able to do them.
Is this exercise targeting the rear delts more if it is performed with wider grip?
I recently pulled my brachioradialis, how can I adjust this because I really like this exercise?
whoever made the site(concept of it) is a genius, really good.
Hey Scott, Could you do a video on how to get the best results on calves?
Isn’t this one of the worst exercises for rotator cuffs? Why not just do a simple shoulder press to hit all 3 deltoid heads.
These don’t hit the anterior or posterior delt…or at least not enough to make any gainz
I always do wide grip upright row. And i don’t row above my chest.
Should of watched this before I went to the gym today �� Great tips, thanks guys ����
Good physique, but small shrimp. I rather watch big bodybuilders that lift heavy and look to gain mass. Just my opinion lol
surprised a tut for this movement hasn’t already been posted before:o i’ve started doing this recently for trap development and it seems to be working good thus far.
Scott why don’t you fitness vlogs like other youtubers? E.g Chris Jones, Hodgetwins and C Guzman. Seems to be a lot more popular with the viewers.
I feel pain in my shoulders when I do this.
But if you use a wide grip as shown above, doesn’t it become more like a high pull then?
How did you get that perfect sharp cut on the lower part of your chest? Thanks!
Scott, should I focus alot on this excersise for building strenght? I tend to start my shoulder workout with shoulder press.
Scott is 2days long enough to rest the muscle you work? Thanks pal!
Glad I found this video because I’ve been doing upright rows all wrong. I’m now on going to do it just like you did in the video. Thanks so much for teaching me how to do it properly.
Hello from Serbia Scott. Great video. I must ask one thing. If I want to target more middle head of sholder, i go wide grip, or, if i targer traps i go inside grip?
BIG HELLO FROM SERBIA 😉
This is a much safer variation for sure. Although not everyone’s sub acromial space is the same due to our genetic bone structure so there are some people who shouldn’t be performing this exercise no matter what, just because of very high impingment risk with not that much reward, cause you can build a huge set of shoulders through OHP, lateral raises and face pulls as you guys adressed in previous videos. Keep it up!
Scott i think your stalking me i was just adding this to my routine!
Isn’t this horrible for your rotator cuff due to the constant internal rotation (wrist is lower than shoulder during the whole exercise)? I love this exercise but I’ve never been able to consistently put them in my workout because I had problems with these as I felt them in my RC.
Scott I was always taught to use a wider grip and only go up to about the nipple line. Too close a grip with a super high row can hurt your shoulders. I’ve had amazing results on my traps from the wide grip. Just a thought:)
I do upright rows with 5kg dumbbells in each hand. My record is 300 reps which took about 15 minutes.
Is that impressive, considering I’m a 42 year old novice?
Shoulder impingement is a serious concern with this exercise. To reduce the risk, I’d hold the dumbbells closer to my body, use a wider grip, keep my shoulders back, keep my chest out, and pull the dumbbells only as high as my lower chest.
Looking beast my dude! I Remember seeing you at Xsport all the time.. Motivation ����������
First video I’ve seen of him, I like the way he comes across. He is very articulate speaks well and does not come across as arrogant at all, however it was only a minute and a half still good job and I will look for his future videos
Many thanks for your time teaching us, proper techniques for exercise, Peru Lima
thank goodness, I got to this video, before trying this workout….
I would of totally wrecked myself..LOL
Thanks Doctor Balduzzi �������� ��
I retract my scapula and puff out my chest when I do this is that incorrect
It will be very helpful for the new gym goer. Thanks for sharing this.
Excellent advice. Well done. Fit your body always to be good for mind.
Fix? Should be encouraging people to not do them, exercise is contraindicated, causes shoulder internal rotation and in 90% of people leads to shoulder impingement and rotator injuries. A better idea would be to teach power Shrugs which takes pressure off shoulders and rotator muscles by using Legs in movement. This guy must be up there with V Shredd for dangerous information.
Hmm..dunno man. Personally I avoid this movement, waaay too taxing on the shoulder complex, and impingement is almost inevitable if one persists with this especially with heavier weights.
I hurt my shoulder and it took 2 years to get back to normal. Proper instruction is a must. Thanks
No wonder I keep feeling pains, I’ve been doing it wrong. Thank you showing the proper way.
Direct and straight to the point, no bullshit like every other channel. This is why I love you guys
This helps a lot, thanks again for the video. Keep em’ coming!
Thanks for the instruction. Its very safe and no any injury will occur next time. I will follow your instruction tonight at gym.
Another professionaly shot high quality video from FFP, good stuff!
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Time Stamps:
Upright Row Variation Tools
1. ( 0:51)Straight bar
2. ( 0:58)EZ bar
3. ( 1:11)Dumbbells
4. ( 1:37)Cables
Upright Row Common Mistakes
1. ( 3:13)Taking tension off the shoulder
2. ( 3:35)Raising the bar too high
3. ( 4:03)Getting too lazy
We hope y’all enjoyed this video! As always, if you enjoyed the video please make sure to smash the like button, subscribe, and share it with a friend!
I’ve felt the pains of doing shoulder exercises wrong, it’s not worth it! Glad to see some proper knowledge.
Ahhh, I love the upright row, it makes my shoulders and traps grow like crazy man!
I’m 55 and was very close to buying your old school muscle program. I decided to read the terms and conditions. Did I read correctly that most people will gain weight/fat and not get the results you’re advertising? Please clarify this for me.
Love your vids Dr. Mike, but I’m Really in love with Crystal! Wowza! What a cutie.
Wow this is a very good suggestion about The Upright Row How To Do It Properly & Avoid Injury. I will try to follow your suggestion properly guys.
I use all your videos as a reference. Even when I think I know how to perform the exercise. Thanks for the videos and helping me get jacked! I was about to use the barbell but I’m going to try this one today
One thing I’ve noticed is that in all the Buff Dudes shoulder workouts they have small delts compared to the rest of their body. Through analyzing all of their workout videos on shoulder exercises I see that they strictly rely on MOMENTUM to lift on shoulder days. #BuffDudes I think you would benefit GREATLY from lowering your weight and slowing this movement WAY down at the top of the movement, holding for 0.5 seconds, and then drop the weight SLOWLY near the top down to the bottom of the movement. Try this on your next shoulder exercise and if you agree please post an updated video.
I can learn this exercise without any injuries from following this video. really a very helpful video to us.
I have it on good authority that this exercise causes anal warts.
I have small shoulders and want to work on it. Thanks for the video!
Safety first, all information in the video is the need for people. Thank you to share it.
Dumbbells are much safer than using a bar. I’d rather just do shrugs, lateral raise or face pulls.
Scott Hermann seems like a nice guy, but he has nothing on Jeff Cavaliere from Athlean-X in terms of knowledge. Sure, he knows a bit more than your average gym-bro, but not much. The suggested form presented on this exercise proves my point.
There have been occasions when I have exercised incorrectly and have suffered the consequences, it is always wise to know the correct way and thanks to this video i now know.
can imagine you could sustain some really bad injuries if you don’t this right, so thanks for the info in the vid.
Good video on proper technique to avoid injury. Thanks for sharing
Upright row with dumbells is a good idea given, thanks again doctor.
This video about upright rows was great! I learned a lot new things and definitely recommend checking it out.
Doing this wrong can be a real pain in the ass when you get injured so this is super helpful. Great video, thank you very much!
So glad you made this video, a few weeks ago I was working out with a friend who told me about upright rows. I tried them and really hurt my shoulder, couldn’t work out for a week. After seeing you do them I know I was definitely doing them wrong, thanks for showing the proper technique. Gonna give them another shot because it definitely looks like a good workout.
This is one of the most uncomfortable workouts but it does well with traps.
Kimura isn’t painful until the arm is moved behind the back and extended away from the body. None of that movement occurs with upright rows. Use an easy curl bar, grip it on the arches (wrist position enables you to bring it high enough), keep the bar close to your body (negates the kimura effect), and bring it no higher than your collarbone (negates shoulder angle pain). That’s how you do the upright row.
Not been doing these properly for a while now, thanks for sharing this, was really helpful!:D
My rear delts are very weak and I have dislocation issues with external rotation. How can I strengthen my rear delts without fear of dislocation and prevent injury in the future?
Very good content. Do you have a “fit grandfather” program also? (just kidding, Doc. but I’d buy the tee shirt!)