Upright Rows

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]Hagar wrote:
Shrugs work great for the upper traps but a lot folks do upright rows to hit the lower region. I’ve heard pull downs behind the neck and rows with a stretch at the bottom letting your shoulders move all the way forward also work the lower traps. Anyone else got any ideas how work that area without upright rows? [/quote]

http://www.T-Nation.com/readTopic.do?id=1076164
Lots of godd tips on how to train the lower trapz in HSS-100 Back Spez. (:

22

[quote]Misterhamper wrote:

http://www.T-Nation.com/readTopic.do?id=1076164
Lots of godd tips on how to train the lower trapz in HSS-100 Back Spez. (:[/quote]

Thanx bro. All sorts of good stuff. The Chest Supported Incline Shrug, Spider Rowing, Cable Scapular Retraction, and the Power Barbell Rowing all look promising. I’m looking forward to trying these my next back workout.

23

I’ve used an ez-curl bar to do upright rows and it’s been pain free compared to times where using a regular bar has been nothing short of excruciating.

24 
  Hey Dizzles,

check this out, I used to do them the old school way like a lot of guys. Yeah they will eventually eat up your rotators.

    I do them per charles glass technique as explained on another site.

Go to bodybuilding.com, then punch in cut with glass in the search window under the supersite section not the store. His videos will come up of which there are three with an amatuer bb'er. Go to the one on deltoids, towards the end of the workout he has his student doing upright rows very wide grip and very shallow, only up to about your nipples,lowerpecs,..

 I did them today in my routine as a matter of fact and I loved it. You don't need a huge ROM like was done traditionally with the close grip version, ie: up to the chin,...

  I'm really happy with the feel of it, works the front/side delts really nicely. I used to love the old way and did them pretty heavy...till the rotators started f..kin with my shoulder workouts big time.

 The only thing is that the traps are completely out of the movement now.

But that’s not what you’re after anyway right? Plenty of other stuff for that.

    Good luck let me know what you think.    ToneBone
25

As usual, great advice, thanks guys.

Take a look at the Superhero Program though, does it seem like the upright rows are meant to be for delts or traps?

The variation of the upright rows I will wind up doing ultimately depends on what muslce group I’m supposed to be hitting.

-dizzle

26

[quote]Hagar wrote:
Misterhamper wrote:

http://www.T-Nation.com/readTopic.do?id=1076164
Lots of godd tips on how to train the lower trapz in HSS-100 Back Spez. (:

Thanx bro. All sorts of good stuff. The Chest Supported Incline Shrug, Spider Rowing, Cable Scapular Retraction, and the Power Barbell Rowing all look promising. I’m looking forward to trying these my next back workout. [/quote]

I just tried some of these yesterday and they felt great

27

Some reading material here (#9):

http://www.T-Nation.com/readTopic.do?id=608547