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  1. #1
    Registered User BeginnerGainz's Avatar
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    Just did upright rows today…

    With an EZ bar, up to 70 lbs and didn’t feel any pain. Wide-ish grip to the chest level, led with the hands.

    Did some dips after and ditto, no pain.

    Sorry for the silly thread, I’m bored and felt like sharing my personal victories!
    Age: 28
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    Registered User Heisman2's Avatar
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    Do you have a history of pain with those movements? If so, do you plan to incorporate them more now?
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by Heisman2 View Post
    Do you have a history of pain with those movements? If so, do you plan to incorporate them more now?
    I have a history of pain with a lot of movements, but I’ve definitely come a long way in being able to do those things pain free.

    My side delts have never been as pumped from sets of lateral raises so I think I will incorporate from now on once a week.
    Age: 28
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    Registered User TheShadowMan's Avatar
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    They feel great on a curl bar cause it's sympathetic towards the wrists, that much I like about them. My issue with upright rows is that to get trap emphasis I need to use close grip, the one with excessive internal rotation of the shoulders, and that leads me looking elsewhere for the goal. If using the wide grip, no better exercise for the lateral head, though. I think the best form of them is with a hex bar, but that's just personal taste.
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    CEO 10k/year Ironface's Avatar
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    Can’t remember the last time I did upright rows. Not saying they’re a bad exercise, but seeing how there are so many exercises to choose from, I see no reason to choose a contraindicated exercise. Weighted internal rotation is known to crush the glenohumeral joint in the shoulder. This is the reason why people “feel the burn” when they do lateral raises with the pinkies higher than the thumbs - that “burn” they feel is their glenoid joint being compressed.

    Maybe if you stick to a wide grip and only bring the bar to chest level, you could get away with it. But personally, I see no reason to risk it when I could just do side raises or shrugs.
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    Registered User Heisman2's Avatar
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    Originally Posted by Ironface View Post
    Maybe if you stick to a wide grip and only bring the bar to chest level, you could get away with it.
    That's what's recommended in Figure 2 here: https://journals.lww.com/nsca-scj/Fu...venting.2.aspx
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by Heisman2 View Post
    That's what's recommended in Figure 2 here: https://journals.lww.com/nsca-scj/Fu...venting.2.aspx
    Great find
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    Registered User ChunkBuster's Avatar
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    I do band high pulls instead as don’t want to risk it. From the bottom of the chest, so small ROM but sets of 20.
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    Registered User GeneralSerpant's Avatar
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    I do one-arm for size.
    Last edited by GeneralSerpant; 07-31-2021 at 02:52 PM.
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    Registered User air2fakie's Avatar
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    Originally Posted by Ironface View Post
    Can’t remember the last time I did upright rows. Not saying they’re a bad exercise, but seeing how there are so many exercises to choose from, I see no reason to choose a contraindicated exercise. Weighted internal rotation is known to crush the glenohumeral joint in the shoulder. This is the reason why people “feel the burn” when they do lateral raises with the pinkies higher than the thumbs - that “burn” they feel is their glenoid joint being compressed.

    Maybe if you stick to a wide grip and only bring the bar to chest level, you could get away with it. But personally, I see no reason to risk it when I could just do side raises or shrugs.
    Things like upright rows & regular shrugs bother my shoulders over time, but if I do armpit/monkey rows using dbs with a shrug at the top of the movement, it actually feels pretty good.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by air2fakie View Post
    Things like upright rows & regular shrugs bother my shoulders over time, but if I do armpit/monkey rows using dbs with a shrug at the top of the movement, it actually feels pretty good.
    I thought I was the only weirdo that did monkey rows!
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by BeginnerGainz View Post
    I thought I was the only weirdo that did monkey rows!
    You are the only weirdo that does monkey rows.
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    Originally Posted by BeginnerGainz View Post
    I thought I was the only weirdo that did monkey rows!
    Why not just do chest supported row?
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    Registered User air2fakie's Avatar
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    Originally Posted by GeneralSerpant View Post
    Why not just do chest supported row?
    Diff target area.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by GeneralSerpant View Post
    Why not just do chest supported row?
    I do. That is my main upper back exercise. Both with neutral grip one day, Pronated on another.

    Originally Posted by air2fakie View Post
    Diff target area.
    And this ^
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    Registered User TheShadowMan's Avatar
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    Aside from supposed impingement claims on upright rows(I don't know anyone that's actually got this from doing them specifically, and read reports of it being nonsense too), one issue I had with them was i'd hit 70 to 80 pounds on them, and would never be able to progress past that. They just don't seem to have a lot of capacity for overload for me, once I hit that wall there was nothing more I could do with them. I do like those chest supported rows though, I get the opportunity to remove stability issues and focus on the target area more. Easily I can make the connection with the back that I couldn't with bent rows. Very useful and underappreciated exercise, I think.
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    Registered User Heisman2's Avatar
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    Per this abstract, using a wider grip on upright rows should target the shoulders/traps more: https://journals.lww.com/nsca-jscr/F...tivity.25.aspx

    Coincidentally or not, that should also lead to greater external rotation of the shoulder, which should make the movement considerably safer from an impingement standpoint.
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    Registered User GeneralSerpant's Avatar
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    I like to do partial rom, from around chest level to eye level, wide grip of course and I do single arm. Using lighter weights of course, great for the pump.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by TheShadowMan View Post
    Aside from supposed impingement claims on upright rows(I don't know anyone that's actually got this from doing them specifically, and read reports of it being nonsense too), one issue I had with them was i'd hit 70 to 80 pounds on them, and would never be able to progress past that. They just don't seem to have a lot of capacity for overload for me, once I hit that wall there was nothing more I could do with them. I do like those chest supported rows though, I get the opportunity to remove stability issues and focus on the target area more. Easily I can make the connection with the back that I couldn't with bent rows. Very useful and underappreciated exercise, I think.
    Chest supported rows are the GOAT way to row.
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    Originally Posted by TheShadowMan View Post
    Aside from supposed impingement claims on upright rows(I don't know anyone that's actually got this from doing them specifically, and read reports of it being nonsense too), one issue I had with them was i'd hit 70 to 80 pounds on them, and would never be able to progress past that. They just don't seem to have a lot of capacity for overload for me, once I hit that wall there was nothing more I could do with them. I do like those chest supported rows though, I get the opportunity to remove stability issues and focus on the target area more. Easily I can make the connection with the back that I couldn't with bent rows. Very useful and underappreciated exercise, I think.
    that’s where I’ve been for years between 40-50 lbs. I still feel them at that weight but the weight doesn’t go up. Though weight going up with the upright row doesn’t really seem like the goal, as long as your still getting something from it and feel it in a good way
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    Originally Posted by BeginnerGainz View Post
    I have a history of pain with a lot of movements, but I’ve definitely come a long way in being able to do those things pain free.

    My side delts have never been as pumped from sets of lateral raises so I think I will incorporate from now on once a week.
    Nothing can be more safer than this. Lucky you I had a bad leg day today. Doing after few weeks.
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    Registered User TheShadowMan's Avatar
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    An interesting variation of these is behind the back upright rows, which apparently was the only thing Lee Haney ever did for traps all throughout his career. I'd be curious to know if these would remove the impingement possibilities and be safer overall, since they're more externally rotated than internal.
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    Originally Posted by TheShadowMan View Post
    An interesting variation of these is behind the back upright rows, which apparently was the only thing Lee Haney ever did for traps all throughout his career. I'd be curious to know if these would remove the impingement possibilities and be safer overall, since they're more externally rotated than internal.
    I don't think reg upright rows are an issue for everyone, but that'd prob be helpful for impingement concerns - same idea as monkey rows, which keep the shoulder neutral in rotation. Rear sounds awkward to me & like it may cause other issues, but I've never tried them.
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    If I'm picturing it correctly going behind the back would internally rotate the shoulders more but the shoulders wouldn't abduct as high and thus I don't think impingement would be a concern.
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    I was always scared by people saying upright rows would destroy my shoulders, so I never tried them, because why risk it?

    Well, today I tried wide grip upright rows today with a 40 lb EZ-bar just because of this thread, and it turns out it's a comfortable exercise as long as I don't bring the EZ bar high up, and it seems to work on side delts pretty well, so... I'll probably program these in future mesocycles.

    *edit* I did it with a slight lean forward, bringing my hands up to maybe my lower chest and that felt good enough *edit*

    Thanks for making this thread bro!

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    Originally Posted by Camarija View Post
    I was always scared by people saying upright rows would destroy my shoulders, so I never tried them, because why risk it?

    Well, today I tried wide grip upright rows today with a 40 lb EZ-bar just because of this thread, and it turns out it's a comfortable exercise as long as I don't bring the EZ bar high up, and it seems to work on side delts pretty well, so... I'll probably program these in future mesocycles.

    *edit* I did it with a slight lean forward, bringing my hands up to maybe my lower chest and that felt good enough *edit*

    Thanks for making this thread bro!

    And thanks everyone else for your knowledge!
    Yeah, it makes sense because from the point of view of the upper arm, they aren't really any different to lateral raises - the grip location is constrained but that's the main difference. EZ bar helps give a nicer angle and reminds you not to grip too narrow.
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    Originally Posted by SuffolkPunch View Post
    Yeah, it makes sense because from the point of view of the upper arm, they aren't really any different to lateral raises - the grip location is constrained but that's the main difference. EZ bar helps give a nicer angle and reminds you not to grip too narrow.
    That was what I thought as well. It felt a lot like a bent arm lateral raise.
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    I tried upright rows for a bit. Never saw the point and never see people doing them, but heard a lot about them online. Felt fine, but kinda boring. I probably quit too soon to get to the point to experience issues anyway.

    Dips - why would there be pain from dips? I find dips super comfortable. I really only do them rarely for a burnout though because I don't like the hassle of loading them up, and I don't like 30 rep sets of anything lol.
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    Yeah, not a fan of upright rows anymore. Used to do them but my back never responded. Started lifting heavy barbell movements and my back started growing significantly. Don't see the advantage.
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    Originally Posted by TheShadowMan View Post
    Aside from supposed impingement claims on upright rows(I don't know anyone that's actually got this from doing them specifically, and read reports of it being nonsense too),
    I used to like doing them, but ended up with shoulder injuries from it that took a long time to recover from. After I fully recovered, I decided to try them again, but only using a few sets and lighter weight. Eventually, I added sets and a little more weight, and the injury returned. Not as badly, but it was enough (and lasted long enough again) to make me shelve that particular move. I still get tempted to try it again in order to have another movement in my arsenal, but conclude that getting shoulder injuries just doesn't warrant taking a chance with it anymore.
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