I’ve said it time and again: with rare exception, there is no such thing as a “bad” exercise, only improper performance or application of a given movement. The upright row is yet another example of this reality. You’ll hear a lot of trainers say that the upright row is a one-way ticket to shoulder issues. They’ll put it at the top of their “do not perform” list. Fact is, though, the upright row can be a terrific shoulder-builder provided you employ proper technique.
Here is a link to an interview I did with the New York Times on the subject titled A Safer Shoulder Workout. As I noted in the article, the key to safe performance of the upright row is pull the bar only to a point where your shoulders are just below parallel with the floor; any higher and you increase the potential for impingement. To ensure that deltoids are maximally activated, lead with your elbows, not your wrists. Notice in the photo how the humerus (i.e. upper arm bone) remains elevated above the hands. This should be the case throughout the move.
It’s important to note that, as with any exercise, individual genetics and injury history will come into play. If the movement doesn’t feel right, don’t do it. Moreover, if you have an existing shoulder injury, it may be contraindicated. Train smart and you’ll achieve optimal results while staying injury free.
Stay Fit!
Brad
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September 30th, 2011 at 8:41 am
Congrats again, Brad! You are are making it into the big leagues, Brad.
Agree to everything you had to say there.
September 30th, 2011 at 9:09 am
Good article Brad. I was correctly leading with the elbows, but in an effort to keep them elevated above the wrist, I was commiting the error of raising the shoulders too high. Fortunately there were no injuries to report. Thanks for the info.
September 30th, 2011 at 9:51 am
Hello Brad, I have a got a question:
When performing an upright row, you shoulders are internally rotated leading to a higher risk for impingement, in particular when your arms are parallel to the ground. In fact, the final position of an upright row greatly resembles the Hawkins test for shoulder impingement. Is there a special benefit to this exercise that out weighs this risk?
Thank you,
Israel
September 30th, 2011 at 8:34 pm
Thanks Anoop. Much appreciated
Brad
September 30th, 2011 at 8:34 pm
Glad it was helpful, Charles. Keep up the great work!
Brad
September 30th, 2011 at 8:39 pm
Hey Israel:
In our review paper on the topic published in the current issue of Strength and Conditioning Journal, we note that impingement occurs during combined internal rotation and abduction somewhere around 70-90 degrees of glenohumeral elevation. Based on our experience, this led to our recommendation that a position of just under 90 degrees is generally a safe range provided no pain is experienced during the lift. Of course, individual genetics and injury history must be taken into account to ensure optimal safety.
Hope this helps.
Brad
October 1st, 2011 at 12:57 pm
Thank you for this, Brad. Although I have always used a grip just outside shoulder width on the bar, as you demonstrate, I often see people in the gym using a closer grip (inside the shoulders). Wouldn’t that even increase the risk for impingement?
October 6th, 2011 at 7:17 am
Hey Kathleen:
A closer grip would allow for greater elevation of the arms so technically you would be correct. But just because the potential is there to bring the bar higher does not mean you have to. It is up to the individual to bring the bar to the appropriate height regardless of hand position.
Brad