Upright Rows

[BOOEY]

Wuuld you say Upright Rows (BB) hit the front delt or the side delt more?

 

[Dave949]

Much depends and your hand spacing. A wide grip (minimum shoulder width or a lil wider) will shift a greater emphasis on the lateral head while (still) working the anterior head. No matter what the hand spacing (wide or narrow) the anterior head will get worked. A narrow grip will still get the lateral head but to a lesser degree.

Also...your traps, forearms and biceps come into play too.

It is a good movement. Just keep the elbows high throughout the ROM and use good non heaving form.

Pump on......

 

[supreme]

They work the lateral head & traps, but they also lead to biceps tendonitis, bursitis, impingement, and carpal tunnel when done to often or done wrong.

To have your palms prontated & shoulder internally rotated causes the head of the humerus to move forward and pinch the tendon of the long head of the biceps and places undue pressure on the sub-acromial bursae by pushing into the scapula.

The best way to perfrom it is with a medium grip,, scapula retracted, standing completely upright, NO swiging and pull the straight up and close to your body. Stop when elbow is parallel to the ground - do not pull higher.

S

 

[UA_Iron]

Nice read supreme, I was unaware of this. Karma to you

 

[gretak911]

I like to use the smith machine for this exercies. (the only time I'll ever use the Smith actually.) I use a grip with like 8" between hands. I feel it most in my front delt than side but maybe thats becasue I lift it after side laterals and my side laterals are already fatigued so the front comes more into play.

 

[BOOEY]

Yeah, I've been doing them awhile now on the ez-bar with my grip on the closest "bump" towards the middle of the bar. I was just wondering if this movement was enough for the side delt so I wouldn't need to do side lateral flys.

 

[BOOEY]

Right now I'm doing:

Military: 4sets 4-8 reps
Upright Rows: 3sets 6-10 reps
Front raises: 2sets 10-12 reps
Side lat: 2 sets 10-12 reps

 

[Dave949]

In my ever so humble opinion I would lose the front raises. You are getting enough front delt work from your MP`s and upright rows not to mention the (front delts) get hit pretty hard when doing your chest work.

Pump on.....

 

[supreme]

I agree ditch the front raise, it runs a high risk of impingement of the shoulder for most people turn the dumbell in (rotate thumb downward at the top) to isolate the anterior head but it slams the humerus up into the acromion eventually wearing away tissue and causses impingement of the joint.

All pressing & pushing movements will work the anterior head enough.

S