Upright rows?

[ergomaniac]

Does anybody do these anymore?

Back in the day, people would say that it's a terrible movement and will wreck your rotator cuff.

Personally, i loves me some upright rows, (free weight, barbell) but i've noticed my right elbow hasn't been a happy camper lately and i'm thinking it may be related.

Anybody still doing this movement or have any horror stories related to it?

I do still do them, and have for 20 years. i prefer them to side laterals. and ive never had any problems. although, ive always done them with dumbbells unilaterally. doing them with a bar is sometimes uncomfortable.

 

[Oldman.]

Does anybody do these anymore?

Back in the day, people would say that it's a terrible movement and will wreck your rotator cuff.

Personally, i loves me some upright rows, (free weight, barbell) but i've noticed my right elbow hasn't been a happy camper lately and i'm thinking it may be related.

Anybody still doing this movement or have any horror stories related to it?

Yes I do and with bad shoulders I keep it light and volume. Dead starts help as well.

As with any shoulder impenging movement you can stop the movement before it fucks with the shoulder. So don’t bring the hands above the lower chest. This will prevent the rotator cuff getting to much involved. Use a wider grip to keep thenshoulder joint open. Focus on the outer shoulder and the correct movement keeping the hands in a linear movement up and down. Use dumbbells not a bar to allow the joint non restricted movement.

A lot of old excercises are said to be bad, but in reality they are being done wrong or the range of motion simply needs adjusted. Remember behind the head pulldowns? Another one that can be done without messing with the shoulder if done correctly.

 

[MisterSuperGod]

I do still do them, and have for 20 years. i prefer them to side laterals. and ive never had any problems. although, ive always done them with dumbbells unilaterally. doing them with a bar is sometimes uncomfortable.

Yes I do and with bad shoulders I keep it light and volume. Dead starts help as well.

As with any shoulder impenging movement you can stop the movement before it fucks with the shoulder. So don’t bring the hands above the lower chest. This will prevent the rotator cuff getting to much involved. Use a wider grip to keep thenshoulder joint open. Focus on the outer shoulder and the correct movement keeping the hands in a linear movement up and down. Use dumbbells not a bar to allow the joint non restricted movement.

A lot of old excercises are said to be bad, but in reality they are being done wrong or the range of motion simply needs adjusted. Remember behind the head pulldowns? Another one that can be done without messing with the shoulder if done correctly.

Thanks to both of you for the suggestions.

i've always done them with a barbell, but tried dumbbells on the last set, just to experiment, and i think i'm going to transition over to just dumbbells for this movement.

Felt more natural with the dumbbells and i'm not locked in to such a static grip/movement as i am with the barbell.

Thanks again.

 

[acro]

Too less rom and the bicep activation on upright rows doesnt feel like it does anything.
I opt for pendlay rows, I feel more of a contraction and lots more rom.

 

[MindlessWork]

Too less rom and the bicep activation on upright rows doesnt feel like it does anything.
I opt for pendlay rows, I feel more of a contraction and lots more rom.

How wide is your grip on the bar? In my case I put my hands about shoulder width and pull no higher than mid chest.

 

[acro]

How wide is your grip on the bar? In my case I put my hands about shoulder width and pull no higher than mid chest.

for pendlay? 1.3x shoulder width where I bench
I feel that's the sweet spot
i pull it to my upper abs since I don't have a big enough chest

 

[MisterSuperGod]

Too less rom and the bicep activation on upright rows doesnt feel like it does anything.
I opt for pendlay rows, I feel more of a contraction and lots more rom.

Looks like a bent row with a reverse grip.
i'm intrigued. Gonna give it a try on Thursday.

 

[acro]

Looks like a bent row with a reverse grip.
i'm intrigued. Gonna give it a try on Thursday.

I feel that extra inches of Rom if not using excessive momentum gives me a better contraction and puts less strain on biceps, so less chance for tearing it

 

[MindlessWork]

Looks like a bent row with a reverse grip.
i'm intrigued. Gonna give it a try on Thursday.

I sometimes do those with a barbell but doing with cables does sound interesting to me too. If you got longish arms those are great for extra ROM.

 

[Wunderpus]

Does anybody do these anymore?

Back in the day, people would say that it's a terrible movement and will wreck your rotator cuff.

Personally, i loves me some upright rows, (free weight, barbell) but i've noticed my right elbow hasn't been a happy camper lately and i'm thinking it may be related.

Anybody still doing this movement or have any horror stories related to it?

I literally never do them... Are you aiming for traps or delts when you're doing them? I used to, but I felt as though the necessary weight to "feel" anything put me at high risk of injury.

 

[johntt44]

Too less rom and the bicep activation on upright rows doesnt feel like it does anything.
I opt for pendlay rows, I feel more of a contraction and lots more rom.

A pendlay row is just a barbell row off the floor every rep. Its nothing like an upright row. I dont get it.

 

[acro]

Upright rows do nothing but compromise biceps for me even with a reduced rom. For back I'd do pendlay rows instead, it has more Rom and transfers over to deadlift strength and core strength.

 

[Rockclimber]

Upright rows do nothing but compromise biceps for me even with a reduced rom. For back I'd do pendlay rows instead, it has more Rom and transfers over to deadlift strength and core strength.

I like to think of upright rows as an accessory exercise to More compound Olympic lifts like clean and jerk or clean and press. I think all bodybuilders or powerlifters should have those basic movements down (the clean and jerk and clean and press). Upright rows help me get past that sticky point in the movement.

 

[MisterSuperGod]

I literally never do them... Are you aiming for traps or delts when you're doing them? I used to, but I felt as though the necessary weight to "feel" anything put me at high risk of injury.

Delts specifically. Traps get a nice workout in the process though.

 

[Wunderpus]

Delts specifically. Traps get a nice workout in the process though.

Interesting. I wonder if they would go on my push, or pull, day?!

 

[johntt44]

Upright rows do nothing but compromise biceps for me even with a reduced rom. For back I'd do pendlay rows instead, it has more Rom and transfers over to deadlift strength and core strength.

Youre right but upright rows train traps and Pendlay rows are lats mostly. Totally different plane.

 

[MisterSuperGod]

Youre right but upright rows train traps and Pendlay rows are lats mostly. Totally different plane.

Sure do. Just did a light set tonight to test it out.
Lats were definitely liking it. May just wind up substituting the bent rows (underhand grip) for the Pendlay rows. Hell, maybe a mix of the two?

 

[Morefyah]

Under hand grip rows are awkward but can really pump up your arms! I do pendlay rows twice a week, a heavy day and a hypertrophy day and if I do upright rows I prefer them on the smith machine.

 

[MisterSuperGod]

Under hand grip rows are awkward but can really pump up your arms! I do pendlay rows twice a week, a heavy day and a hypertrophy day and if I do upright rows I prefer them on the smith machine.

i've got bent rows down pretty tight.
i use my hands like hooks and pull slowly with the back.

Once fatigue sets in, it's a little harder to keep from full palm gripping the bar, but by that point, the routine is nearly complete and biceps don't seem to be effected much. Rear delts on the other hand, that's a different story.