Upright rows have sparked heated debates among fitness enthusiasts, with arguments both for and against their place in a training routine. Are they inherently harmful to your shoulders, or do they serve a valuable purpose? Let’s dive in and explore this controversial exercise, when to use it, and how to perform it correctly.
Prefer to watch instead of read? Click here to watch on YouTube.
What Is the Upright Row?
The upright row is a vertical pulling exercise that primarily targets the medial and anterior deltoids while engaging the upper back muscles for stabilization. As you pull a weight upward, your traps and serratus anterior facilitate upward rotation of the scapula. This combination of movements can be beneficial but also tricky for those with limited mobility or improper form.
Why Do Some People Avoid Upright Rows?
One of the most common concerns with upright rows is shoulder impingement. The shoulder joint houses several tendons and connective tissues passing between the scapula, humerus, and collarbone. If these tissues become restricted, the movement can create friction and discomfort.
According to my experience, many people who struggle with this movement often lack scapular control or mobility. This can lead to issues such as:
- Protracting shoulders and caving the chest.
- Flared scapulae that lose contact with the ribcage.
These misalignments make the upright row uncomfortable and can contribute to shoulder pain.
What Changed My Mind About This Exercise
For years, I avoided upright rows due to the risks of impingement. But my perspective shifted during an internship in college athletics. Observing Olympic lifters, I noticed that pulling movements for cleans and snatches involve a similar combination of internal rotation and abduction.
This realization highlighted the potential value of upright rows for developing strength and stability in that position, even for those not engaging in Olympic lifting. Later, working with Active Life RX, I recognized my own weaknesses in vertical pulling compared to other movements. This inspired me to revisit upright rows with a fresh perspective.
How to Perform Upright Rows Correctly
To make upright rows effective and safe, follow these tips:
1. Focus on Elbow Height
Your elbows should rise to a point where your upper arms are parallel or slightly above parallel to the floor. There’s no need to overextend and pull your elbows toward the ceiling.
2. Maintain Proper Pull Direction
Think of pulling “up and back.” This cue encourages proper scapular alignment, preventing flaring and keeping the scapula on top of the ribcage.
3. Address Mobility Limitations
If you lack scapular mobility or experience discomfort during upright rows, it’s best to avoid the exercise for now. Substitute lateral raises or front raises to target similar muscles.
4. Develop Control
For those with adequate mobility but limited control, start with light weights and slow tempos. This builds awareness and strengthens the scapular stabilizers without risking pain.
What About the Benefits?
When performed correctly and comfortably, upright rows can offer several advantages:
- Muscle Growth: They’re highly effective for building the deltoids and traps.
- Functional Strength: The movement pattern translates well to various athletic and daily activities.
- Versatility: Upright rows can be adjusted with grip width and resistance to suit individual needs.
Should You Do Upright Rows?
Upright rows aren’t for everyone. If you experience pain or discomfort, it’s better to explore alternatives. However, if you have good mobility and control, this exercise can be a valuable addition to your training. Start with light weights, focus on form, and progress gradually.
Final Thoughts
Are upright rows a staple in your training, or are you considering giving them a try? Let me know in the comments! If you want more in-depth breakdowns of exercises or insights on training, drop your suggestions below.
For guided programming that takes the guesswork out of your workouts, grab a free week (which is practically a month) of my Built by Annie program. Let’s keep making educated gains together!
