The upright row is a well-liked shoulder train and higher again train for constructing the delts and traps, nevertheless it simply isn’t good. I do know, some may have an issue with any single train being deemed “bad” however relating to the upright row, that has another train that accomplishes the identical factor however removes the troublesome elements of the motion within the course of – I simply suppose it has no place in workour packages.
Why do I’ve an issue?
When you do the upright row you’re actually combating your physique’s personal physiology and biomechanics. For occasion, the act of elevating and internally rotating on the shoulder (as you do throughout the upright row) is one thing that locations the shoulder joint at its largest danger of impingement. It is on this place that the clearance for the humerus throughout the shoulder joint is at its smallest.
It is right here that the likilhood of making an impingement on the supraspinatus tendon of the rotator cuff is at its highest.
Some will suggest that bringing the bar to a degree decrease on the chest is a viable answer to this drawback. While this helps it actually doesn’t repair the issue solely. Instead, you’d need to carry out one thing known as the excessive pull, ideally with dumbbells.
The key distinction between the excessive pull and the upright row is the positioning of the palms and elbows in relation to one another. During the upright row, the elbows journey larger than the palms. Leaving the palms at a degree decrease than the elbows is what torques the shoulder and creates inside rotation.
Instead, throughout the excessive pull, your focus ought to be on holding the palms larger than the elbows. You need to take into consideration main your thumbs again behind you on the prime of the rep to encourage exterior rotation of the shoulder and extra joint house within the glenohumeral joint.
This is not going to sacrifice your potential to carry heavy weight on the train nor from focusing on your higher traps and center delts such as you would on the upright row. You are merely performing a biomechanically safer train that’s nonetheless an incredible shoulder builder, with out the repercussions which can be more likely to come (both quick time period or long run) by persevering with to do the upright row.
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Jeff Cavaliere MSPT, CSCS served as each the pinnacle bodily therapist and assistant energy coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a licensed Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
