The Upright Row exercise is done to develop the shoulders and traps.
Comparing the effect of grip, McAllister et al. (2013) explored the muscle activity during
the upright row exercise performed with three different grip widths at 85 % of 1RM.
Watch the video below to see a demonstration of proper form and technique for the barbell
upright row exercise.
Not exact matches
The dumbbell
upright row is one of the best
exercises for building the upper traps and shoulders.
In addition, many delt - specific
exercises actually bring the upper traps into play and work them directly and very effectively, such as lateral raises and
upright rows, so you will want to promote them in your workouts.
Unfortunately, some
exercises are an injury just waiting to happen and the barbell
upright row is perhaps the best example of this group.
Lastly, don't forget about the
upright row, which in our opinion is the second best
exercise for polishing up your V - taper after the side laterals.
Incorporating heavy presses,
upright rows and lateral raises in your shoulder routine will help you get massive shoulders because all those
exercises are great
exercises for your shoulders.But what about your rear deltoids?
Can I switch out BB bench press with DB's or switching
Upright rows with seated DB press once in a while for a change?I just don't see another
exercise written down on the article in place of those two.
Upward or
upright cable
rows are a good
exercise for the upper trapezius and rear deltoids.
As you may have read from the MovNat posts here, I'm not a fan of doing isolated
exercises,
upright rows included.
After about a month I was starting to be able to push it a bit, and so I did that one
exercise where you grab the bar narrowly and lift it up your collar bone (
upright row?).
During the
upright barbell
row, the shoulder is placed in a relatively compressed position, so some people may feel shoulder pain with this
exercise.
Overhead presses, front raises, side raises and
upright rows are all good
exercises for targeting the shoulders.
Power
exercises like clean and press and heavy
upright rows will build strong muscular shoulder muscles.
Handa et al. (2005) compared a number of upper body pulling
exercises including the
upright row, seated cable
row, bent - over
row and lat pull - down to the front or rear.
Handa et al. (2005) compared a number of upper body pulling
exercises including the
upright row, seated cable
row, bent - over
row and lat pull - down to the front or rear, to investigate the effect on peak muscle activity.
There really are only two main side deltoid
exercises (movements) you'll need to include in your routine: (1) lateral raises (isolation shoulder
exercise), and (2)
upright rows (compoud shoulder
exercise).
The main trap
exercise besides the shoulder shrug is the
upright row.
Because the
upright row puts pressure on the shoulder capsule, do not perform this
exercise if you have shoulder problems.
Those often referred to as pulling
exercises are curls,
upright rows, chins, bent - over
rows and hamstring curls etc..
While one of the best side shoulder and trapezius
exercises,
upright rows can cause severe shoulder impingement in many people.
The shoulder shrug and
upright row are enough to give the traps a little extra work when combined with middle back
exercises in a sound weight training program.
Barbell
upright row is a compound
exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury.
A user can do any type of muscle building, and power
exercises like calf raises, squats, deadlifts, lunges,
upright,
rows including others
Instead of
upright rows, stick to
exercises such as dumbbell shoulder presses, military presses and various raises.
Exercises you can choose from include lat pulls, seated
rows,
upright rows, and triceps extensions.
While cable face pull employ the horizontal plane of motion,
exercises such as shoulder shrugs and
upright rows employ the vertical plane of motion.
Exercises that employ the vertical plane of motion (such as shrugs or
upright rows) primarily hit the upper traps, while the lower (and middle) traps need to be trained with movement patterns that are more in the horizontal plane (like with the face pulls).
And if you have pain the day after that is more than simple muscle soreness, then
upright rows are probably not the best shoulder
exercise for you.
Warm up: Behind - the - Neck Press: 2 sets x 12 - 20 reps Behind - the - Neck Press: 4 sets x 6 - 10 reps Military Press: 3 sets x 6 - 10 reps Lateral Raises: 3 sets x 6 - 10 reps EZ - Bar
Upright Rows: 3 sets x 6 - 10 reps Dumbell Shrugs: 4 sets x 6 - 10 reps You should use a weight for each
exercise that allows you to use proper form and fail in the specified rep range.
Like the treadmill and the various recumbent /
upright indoor cycles,
rowing machines are built for
exercise in the house.
Additional
Exercises for entire shoulder girth and thickness -
Upright Rows, Bent over Lateral Raises and Front Raises.
For shoulders I may do some different
exercises than Tuesday including cheer presses (raises arms in «v» shape) and
upright rows.