Upright Row

[cobracock1979]

Hola EF cousins,

A quick question on the upright row.

I love this excercise and get great results from it, but Im never sure on the grip width.

When I was younger I was taught a close grip (thumbs out, 1 inch apart), but _ cant help feeling a much wider grip wiill give my shoulders more width, which I want (Im a slender f*ck).

But when I try the wide grip, some how I just dont feel Im getting the same workout.

Can anyone help?

 

[PFM]

I see exactly where youre comein from bro. i like a wider grip than your taught when your younger, but if you get to wide then it dont feel like your gettin the same out of it? good question!!!

 

[Rage-Of-Sparta]

i feel that all grips work the shoulders and traps
in different ways
neither is better or worse
alternate you grip and/or bar weekly for different stimulation
i felt it good in my shoulders when i did uprights with DB

 

[Chrisco915]

I agree......also the wider you get the wider the grip gets..LOL. Have you tried a 1 sec pause at the top of the movement to feel exactly what muscles are getting the most tension with the varied grips? When I started slowing down my movements and got a better feel for what muscles we actually getting the most work during different hand positions....I was able to make adjustments to make sure the parts I wanted worked.....got worked.

 

[cobracock1979]

LOL,

Actually good point rage - I went through a phase of doing DB Uprights and it feels great, may alternate with that.
Chrsi, Yeah my form is pretty good, 5 seconds on the positive and negative.

I really noticed extra growth using volume training on my shoulders recently

 

[Chrisco915]

Then you sound like you have this pretty well figured out. You have the neg/pos aspect nailed obviously so using the volume sounds like a solid plan(and the DBS). It worked for me. On heavy days, I will do DB or BB shrugs but shift to the rows on hight rep days and I do see the difference.

 

[FunFun]

I do this movement with a rope on the cable machine.

Don't think where your hands are, just think about raising your elbows high and the hands will naturally follow in the most favourable postion with zero strain on the wrists.

 

[jroy19]

i think close grip works the shoulders more where as the wider you go uses the traps more.

 

[lockdownd7]

Do yourself a favor and drop the upright rows altogether. It's easily one of, if not the worst exercise for shoulder health.

 

[SaiBoT]

Close grip puts emphasizes on the traps wide grip on the lateral head which will give more width... Anyway dumbells work that rage suggested is great and also the rope version that fun mentioned which gives constant tension and a more natural pathway.

You should also consider working with high pulls which are great for increasing power on your shoulders.

 

[cobracock1979]

Do yourself a favor and drop the upright rows altogether. It's easily one of, if not the worst exercise for shoulder health.

Explain?

 

[lockdownd7]

Explain?

Think about the movement of the humerus during the motion. The degree of internal rotation is extreme, and really puts you at risk for impingement. Some people might get lucky and never experience problems, but imo, it's not worth the risk. If you're in love with the movement, the dumbbell version is a little better, but I don't feel the exercise offers anything that can't be accomplished in a healthier way.

 

[SupplementKingdom.com]

a little closer than shoulder width should be perfect, alot of stress on the wrists if you go any closer, i think closer isolates the frontal delt and trap better than wider

 

[needtogetaas]

a little closer than shoulder width should be perfect, alot of stress on the wrists if you go any closer, i think closer isolates the frontal delt and trap better than wider

Helping out. Love to see it bro.

 

[cobracock1979]

a little closer than shoulder width should be perfect, alot of stress on the wrists if you go any closer, i think closer isolates the frontal delt and trap better than wider

Thanks,

I notice with the close grip the biceps get hit as well, which ain what I want