We all know that upright rows r horrible for shoulder health, but I’ve seen a couple of programs on these boards that require the use of wide-grip upright rows. Are these just as bad as traditional upright rows? or should they be used in a regular regime?
I dont think personally they are the devil they have been put up to be. Upright rows that is. I do tend to do DB upright rows if Im doing them however more than a BB version. The the shoulder dont get bound as much etc they are allowed to twist in a natural fashion.
I’ve never found BB upright rows harmful to my shoulders. If anything DB upright rows annoy my wrists. It’s different for everyone. I haven’t back squatted for 6 months and switched to front squats, I’ve gotten more leg growth from front squats. And I also thought machine hack squats were bad, but I tried them and love them.
Thats the thing about weight training its about finding what exercises give you the best results. Just because someone says this exercise is bad, does that mean its bad for everyone?
If you look at the science behind an upright row, they are the devil. Yet i know guys who.ve done them for years and still do and don’t have shoulder impingement. I remember Kelly Baggett saying no amount of overtraining in the gym can force a muscle into a shortened positin that having good posture itself can’t take away. I do dumbell rows only bringing the elbow to shoulder height and not raising my wrists and that seems ok for short periods of time.
I don’t do em that much, but when I do an EZ curl handle on a low pulley seems to work best for me. The angle on the hands makes the movement more natural.
–Tiribulus->
Upright rows are Satan incarnate and should be driven from the Earth like Demons cast from a possessed heathen.
[quote]Alphaboy wrote:
Thats the thing about weight training its about finding what exercises give you the best results. Just because someone says this exercise is bad, does that mean its bad for everyone?
[/quote]
I agree with this. People hate on overhead pressing, but for me, barbell bench has always bothered my shoulder while any sort of overhead pressing feels good and has gotten me good development.
[quote]Professor X wrote:
Upright rows are Satan incarnate and should be driven from the Earth like Demons cast from a possessed heathen.[/quote]
Ya know, you really need to stop being so introverted and learn to say what’s on your mind.
–Tiribulus->
[quote]B.b. in stress! wrote:
We all know that upright rows r horrible for shoulder health, but I’ve seen a couple of programs on these boards that require the use of wide-grip upright rows. Are these just as bad as traditional upright rows? or should they be used in a regular regime?[/quote]
Close-Grip upright rows, when done through a full ROM, cause more shoulder rotation when compaired to Wide-Grip upright row, this can be bad. Just look at how far up your elbows can go on both exercises.
GENERALLY speaking that much rotation is labeled “unhealthy” for many reasons. One of which is impingement: OrthoInfo | Error
A much safer way to upright row, compared to the traditional way, would be only doing them up to your the bottom of your chest and then back down.
Upright rows are a great way to find out if you have impingement syndrome…and if you don’t have it yet, just keep doing them, you’ll get there soon enough.
If you’re going to do them, I’ve found that DB’s allow you to find a range of motion that is LESS stressful, but they are all hell on the shoulders, and I find wide grip to be the worst.
Upright rows are a great way to find out if you have impingement syndrome…and if you don’t have it yet, just keep doing them, you’ll get there soon enough.
If you’re going to do them, I’ve found that DB’s allow you to find a range of motion that is LESS stressful, but they are all hell on the shoulders, and I find wide grip to be the worst.
One reason I’ve done upright rows is that they are a compound exercise for shoulders. Other than doing military presses, can someone suggest any other compound exercises for shoulders? (most seem to be isolation exercises).
[quote]Lorne wrote:
One reason I’ve done upright rows is that they are a compound exercise for shoulders. Other than doing military presses, can someone suggest any other compound exercises for shoulders? (most seem to be isolation exercises).
[/quote]
It’s true that there are a lot of isolation exercise for the shoulders, but there are plenty of compounds too. Here are some options:
Wide grip barbell press
Narrow grip barbell press
Push press
DB Shoulder press (palms forward)
DB Shoulder press (palms neutral)
DB Shoulder press (twisting)
Face pulls (for rear delts)
Hang cleans (instead of Uprights)
Some of Thib’s exericises:
Ahren’s press
Unwinding press
Concentric press/Eccentric raise
Before I get torched for condemning upright rows, but suggesting hang cleans…I find the catch phase of the hang clean significantly reduces the stress on the shoulder compared to the top of the upright row. As I said before, if you must do uprights, dumbells do seem to reduce the stress, atleast in my shoulders.
[quote]Lorne wrote:
One reason I’ve done upright rows is that they are a compound exercise for shoulders. Other than doing military presses, can someone suggest any other compound exercises for shoulders? (most seem to be isolation exercises).
[/quote]
What’s wrong with isolation exercises for the shoulders?
Of course compounds have their place, but what’s your reason for not implementing isolation shoulder exercises in your program?
[quote]Serious Guy wrote:
Lorne wrote:
One reason I’ve done upright rows is that they are a compound exercise for shoulders. Other than doing military presses, can someone suggest any other compound exercises for shoulders? (most seem to be isolation exercises).
What’s wrong with isolation exercises for the shoulders?
Of course compounds have their place, but what’s your reason for not implementing isolation shoulder exercises in your program?[/quote]
I don’t think that was the point of his question. I think he was just asking for some good compound ideas to go along with them, but I could be wrong.