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upright rows
- Thread starter mcnasty75
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skullcrushin22
New member
Not at all. Barbell rows are for your back.
Upright rows are for your traps if you use an inside grip and for your middle deltoid if you use a little wider grip.
Upright rows are for your traps if you use an inside grip and for your middle deltoid if you use a little wider grip.
skullcrushin22
New member
I added them in mine too when I did the 5*5. I did them on wed. since I did shoulder press that day.
Cynical Simian
New member
+1al420 said:
skullcrushin22
New member
I do both Jump Shrugs and upright rows. As I said before I use a wider grip to work the middle of my deltoid. I do upright rows on wed. as an accessory excercise and Jump Shrugs on Friday.
skullcrushin22
New member
I dont know if this is going to be a good explanation or not. A jump shrug if used with light weight can increase your vertical. Thats not what we want it for though so we use heavier weight and sort of try to jump up but obv. you not going to because of all of the weight. After one rep I usually end up on the tip of my toes. When doing a rep I bend my knees slightly and drive up ending up on my tip toes. You can start with 4 sets of 5 reps or even 4 reps if youd like. You usually go very heavy with these and use as much weight as you can. These work wonders for your traps.
Thats my explanation and I am sure theres a better one. BiggT does these and hes pretty good at explaning things so maybe you can ask him.
Thats my explanation and I am sure theres a better one. BiggT does these and hes pretty good at explaning things so maybe you can ask him.
skullcrushin22
New member
Just found this article from testosterone nations:
Jump Shrugs
Jump shrugs are an excellent complement to any athlete that wants to improve his or her vertical jump, Olympic lift, ability to throw people out of the bar, or to increase the mass of their upper traps. The exercise is performed explosively and recruits every fast twitch fiber in the same zip code as the upper traps. As strength coach Charles Poliquin would say, "If you are going to do these, you better get a buzz cut before the workout because you may not comb your hair for 7-10 days!"
Before you begin this exercise, you must warm-up through at least three stages of progressively increasing intensity. To perform this exercise, as demonstrated in Figure 5A, you should drop down to the same depth that you would if you were shooting a jump shot in basketball. From that position you explosively jump off the ground, carefully timing the extension of your legs with elevation of your shoulders via an explosive contraction of your scapular elevators (Figure 5B).
It is normal to leave the ground completely with lighter loads, but as your intensity level reaches 90% and beyond, the heels may come well off the ground but the toes stay on the platform or floor. Care must be taken to resist any attempt to protrude the head forward. This is a common mistake made by many athletes that encourages trauma to the upper and lower cervical spine.
Acute Exercise Variables:
This is a 100% raw power exercise? go as hard and fast as you bloody well can! Six reps could be considered a long set, but I've found an intensity level of approximately 90%, or a 4RM load, works well. A conditioned athlete can perform as many as six sets of this exercise, yet it may be a good idea to keep your first exposure to three sets. Even if you think you are Superman, if you do more than three sets your first time, you may think someone poured kryptonite over your neck and shoulders the next morning!
Your rest period will vary depending on your rep range and intent for this the exercise. If you are a farmer and are training to improve your endurance in the hay field, you may want to keep your rest periods to 2 minutes and perform eight rep sets. If you are a shot putter, you may want to work in the four-repetition range and rest between 3-4:30 minutes between sets.
Placement in an Exercise Program:
The Jump Shrug is very demanding. To get a good training response, I would suggest using it in the beginning of your workout. If you were using the Jump Shrug in an Olympic training session, an exception could be made, placing it after your primary lifts. If you are a bodybuilder and want to blast your fast twitch fibers, you will do well to start with Jump Shrugs and progress to standard shrugs.
Jump Shrugs
Jump shrugs are an excellent complement to any athlete that wants to improve his or her vertical jump, Olympic lift, ability to throw people out of the bar, or to increase the mass of their upper traps. The exercise is performed explosively and recruits every fast twitch fiber in the same zip code as the upper traps. As strength coach Charles Poliquin would say, "If you are going to do these, you better get a buzz cut before the workout because you may not comb your hair for 7-10 days!"
Before you begin this exercise, you must warm-up through at least three stages of progressively increasing intensity. To perform this exercise, as demonstrated in Figure 5A, you should drop down to the same depth that you would if you were shooting a jump shot in basketball. From that position you explosively jump off the ground, carefully timing the extension of your legs with elevation of your shoulders via an explosive contraction of your scapular elevators (Figure 5B).
It is normal to leave the ground completely with lighter loads, but as your intensity level reaches 90% and beyond, the heels may come well off the ground but the toes stay on the platform or floor. Care must be taken to resist any attempt to protrude the head forward. This is a common mistake made by many athletes that encourages trauma to the upper and lower cervical spine.
Acute Exercise Variables:
This is a 100% raw power exercise? go as hard and fast as you bloody well can! Six reps could be considered a long set, but I've found an intensity level of approximately 90%, or a 4RM load, works well. A conditioned athlete can perform as many as six sets of this exercise, yet it may be a good idea to keep your first exposure to three sets. Even if you think you are Superman, if you do more than three sets your first time, you may think someone poured kryptonite over your neck and shoulders the next morning!
Your rest period will vary depending on your rep range and intent for this the exercise. If you are a farmer and are training to improve your endurance in the hay field, you may want to keep your rest periods to 2 minutes and perform eight rep sets. If you are a shot putter, you may want to work in the four-repetition range and rest between 3-4:30 minutes between sets.
Placement in an Exercise Program:
The Jump Shrug is very demanding. To get a good training response, I would suggest using it in the beginning of your workout. If you were using the Jump Shrug in an Olympic training session, an exception could be made, placing it after your primary lifts. If you are a bodybuilder and want to blast your fast twitch fibers, you will do well to start with Jump Shrugs and progress to standard shrugs.
blut wump
New member
I think upright rows are a pointless and dangerous exercise that put too much strain on the rotator cuff. Explosive shrugs are the best way to build traps and overhead or incline pressing, which should be in everyone's workouts, do a much better job on the delts.
If, for whatever reason, you must have upright rows in your workouts, do them with light weight for high reps.
If, for whatever reason, you must have upright rows in your workouts, do them with light weight for high reps.
al420
New member
http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html
That is a Jump Shrug - and I leave the floor w/ 315+, so it is a jump
That is a Jump Shrug - and I leave the floor w/ 315+, so it is a jump
I do upright with wide grip and only come up below chest, I try and to push out with them kind of like a lateral raise. Do you think they are still dangerous like this because it feels like a great exercise for the side delts. I dont seem to hit them as much when I press.
blut wump said:
Sassy69
New member
blut wump said:
This was gonna be my comment. I've already got a rotator problem and when I do them the grip sometimes causes a sharp pinch in my left wrist that isn't bad but it drives me nuts. Grips and moves that cause those sorts of things shouldn't be ignored - its your body telling you 'hey dipshit - either I ain't built for this or you're doing it wrong!"
Guinness5.0
New member
I agree that upright rows only lead to trouble. My shoulders have been bulletproof thus far (through years of football, cleans, and presses of all kinds) but upright rows cause me pain. I would stick with some sort of dynamic shrug, pull, or clean movement. I would venture a guess that you would get more benefit and less risk from an alternative movement.
