What can I use instead of an upright row?

Why upright row is bad?

The upright row is one of the most harmful exercises you can expose your shoulders to. … Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder. This may not hurt immediately; it may not even hurt for a long, long time.

What exercise can replace rows?

Ben Booker: Dumbbell reverse flyes. When performed correctly, this exercise is a great back and rear delt builder that is an effective alternative to the row. It also doesn’t require heavy weight to achieve great results. Sit on the edge of a bench and lean as far forward as you can while maintaining a flat back.

What muscles does the upright row target?

If you’re looking to increase shoulder and upper back strength, look no further than the upright row. This exercise targets the traps, which span the upper to mid back, and the deltoids, which wrap around your shoulder.

Do upright rows work side delts?

Upright rows use a bar, and lateral raises are done with dumbbells. Upright rows target the side delts and traps, while lateral raises primarily work the side delts. Both are used to develop hypertrophy in the shoulders.

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Where do you hold upright rows?

The classic upright row has you standing with an EZ curl bar or a barbell held at your hips, hands relatively close (sometimes even at the center of the bar). From there, you’re often taught to pull the bar up to your neck, driving your elbows as high as possible.

Are shrugs bad for you?

Shrugs can be a very good exercise for developing strength in your shoulders and trapezius muscles (muscles of your upper back), and can be a safe exercise when performed correctly.

What is a reverse fly?

Laskowski, M.D.: The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury.

Are shrugs good for shoulder impingement?

This is usually achieved by performing rigorous shoulder shrugs. This exercise develops only one of the parts of a back muscle called trapezius. The imbalance between different parts of trapezius disrupts the rhythm between the shoulder blade and arm movement, furthering the problem of impingement.

Which free weight exercise is most comparable to the seated row?

2) Barbell Bent-over Row

This makes it a great mass building alternative, as well as being a more specific alternative to seated cable rows. It’s almost exactly the same movement if you’re precise with your form – and it offers great variations. Since bar rows use plates, you can adjust the amount of weight easily.

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