You may be tempted to think of Crossfit-style workouts that involve pushing tires around a room, using the gymnastic rings, or other Crossfit-style moves that require supervision. These exercises are more like acrobatics than they are pumping iron. When you think about this type of exercise, upright rows probably are not the first thing to come to mind. This relatively easy exercise move is not without its critics. Some even suggest that you should avoid doing them.
We wanted to learn more about upright rows. This is a simple move that can potentially cause problems for muscle-building. We spoke with Tommy Hockenjos, a student doctor of physical therapy and performance enhancement specialist at WeStrive App, as well as Cary Williams, the CEO of boxingandbarbells, a certified nutrition coach and certified nutrition coach at Compass Performance.
What are Upright Rows?
Standing rows are also known as upright rows. They are an exercise for the upper body. You can hold dumbbells or a barbell that has weights at its ends in your hands and do an upright row by gripping them in your overhand. Williams says to hold the weight at shoulder width with your palms facing you. Next, raise the weight up until your collarbone and then slowly release it again. Williams recommends keeping your elbows above your forearm, allowing your wrists to move with the movement, and keeping your core engaged. This moves both your front and back arms. It also works your triceps and biceps.
Hockenjos states that upright rows are not only a great exercise move but also a good way to strengthen your muscles.
What are the benefits of doing them?
Your shoulders, arms and upper back are strengthened by the upright row. Hockenjos says that the upright row is beneficial in lifting, particularly Crossfit and Olympic lifting. This is because pulling exercises are required for us to have equal strength between our pushing and pulling muscles. The former are usually stronger naturally.
Upright rows offer more benefits than the obvious ones. Hockenjos claims that upright rows increase muscle mass and prevent injuries from other exercises due to the strength they provide. They also improve performance in other lifting exercises.
What are the risks?
It’s important to remember that while we are describing the risks and highlighting the potential for injury, upright rows are unlikely to pose a problem for anyone with some experience in the gym. I use them regularly with light dumbbells. I am a 43-year old with a missing piece of scapula bone and have had multiple shoulder surgeries. While upright rows are dangerous, they can be a part of any workout program. We will discuss this in detail.
Williams simply describes the dangers of upright rows by saying, “I believe upright rows are bad for the shoulders and wouldn’t recommend them.” Hockenjos went into more detail. Hockenjos says that upright rows have a bad reputation as they can cause shoulder abduction or shoulder internal rotation. This position limits the space between the humerus (our’shoulder joint’) and the acromion (our’shoulder joint’). This ‘impingement’ can cause pain and irritation for some.
Hockenjos believes that proper form can reduce this risk, which is contrary to Williams. He finds upright rows to be beneficial and well worth the effort. Hockenjos recommends that you practice them properly to avoid injury.
How to get the right form
Properly forming upright rows can lead to injury. These are the key points of Hockenjos to help you achieve that goal.
* Place your hands wider than your hips. He states that this will limit the internal rotation of your shoulder.
* Keep your shoulders back and your shoulder blades straight. Avoid any rounded shoulders.
* Choose a smaller range if you are prone to experiencing shoulder pain.
Variations of Upright Row
* Use dumbbells rather than a barbell to focus on the movement and only lift one arm at once. Hockenjos states that this is the best way to do the move for people with an asymmetrical range. This means one arm can not rotate as much internally.
* Use a cable-row machine. You will need to hold the straight bar that is attached to your machine in a low position. Then, stand straight with your arms straightened but not locked. You will then move the bar closer to your chest, and raise it towards your collarbone. Similar to the move with dumbbells or barbells, your hand grip should be pronated so your elbows can move with your arms.
The Takeaway
You can pull upright rows with dumbbells or a barbell, but you also have the option to use a cable machine. These exercises work many muscles in your arms, shoulders, back and arms. Although the motion can be hard on your shoulders, it is possible to reduce injury risk by using proper form. To start upright rows, a barbell with no weight or dumbbells is the best option. Start slowly and be aware of your body position, especially your shoulder position. You can have strong shoulders and straight rows can help.
