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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 06-13-2012, 03:08 PM   #1
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Default Are upright rows safe?

When performed correctly do you guys believe that upright barbell rows are a safe exercise?

And how effective are upright rows for building impressive traps?

Thanks for any feedback
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Old 06-13-2012, 03:53 PM   #2
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Mechanically, it's a very stressful range of motion for your rotator cuffs. That said, I know some big guys who swear by them, and all say start low and slow. No jerking the weight, use the ROM, and low weights with slow progression.

As for working the traps, a closer grip will put more emphasis on the traps, while a wider grip hits the lateral delts more.

If you want traps, I can't recco good ol' BB shrugs enough. I use them, and know many, many others with big traps who use them. Time under tension is one pricipal I use, along with heavy weight on the bar. Keeping the shrug up tight for 5-10 seconds each rep will really beat the snot out of them..and the heavy weight will shock them into submisson for a few days. And by heavy, I mean enough weight to keep your max reps under 3 solid reps.
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Old 06-13-2012, 03:59 PM   #3
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I don't think they are the most effective trap builders, but I think they can be a good trap builder. To me the most potent trap builders are deadlifts, explosive Olympic variations, power shrugs and to a degree overhead presses.
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Old 06-13-2012, 04:26 PM   #4
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Originally Posted by BendtheBar View Post
I don't think they are the most effective trap builders, but I think they can be a good trap builder. To me the most potent trap builders are deadlifts, explosive Olympic variations, power shrugs and to a degree overhead presses.
was going to start another thread about this , what are the olympic lifts that that give olympic lifters such great upper backs ?
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Old 06-13-2012, 05:48 PM   #5
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was going to start another thread about this , what are the olympic lifts that that give olympic lifters such great upper backs ?



Last edited by glwanabe; 06-13-2012 at 05:54 PM.
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Old 06-13-2012, 04:35 PM   #6
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To me the most potent trap builders are deadlifts.
I agree. You want big traps? Get your deadlifts up.
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Old 06-13-2012, 07:48 PM   #7
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Originally Posted by BendtheBar View Post
I don't think they are the most effective trap builders, but I think they can be a good trap builder. To me the most potent trap builders are deadlifts, explosive Olympic variations, power shrugs and to a degree overhead presses.
Deads and cleans. For a long time, when I started lifting, I tried shrugging, but was not using deads and cleans. Couldn't see much trap development. Once I added in the deads and cleans (and actually stopped shrugging, although this was more to do with limited time in gym than any pet peeve against this lift), traps responded beautifully.
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Old 06-13-2012, 09:09 PM   #8
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Only tried upright rows once; didn't like them much. I prefer sticking with overhead work and shrugs.
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Old 06-13-2012, 10:30 PM   #9
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Originally Posted by kitarpyar View Post
Deads and cleans. For a long time, when I started lifting, I tried shrugging, but was not using deads and cleans. Couldn't see much trap development. Once I added in the deads and cleans (and actually stopped shrugging, although this was more to do with limited time in gym than any pet peeve against this lift), traps responded beautifully.
This is pretty much my experience.

My traps right now are one of my best body parts. They used to be very small. Years of bodybuilding style shrugging really didn't do much for me.

Heavy and explosive pulls and shrugs made a big difference for me.
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Old 06-15-2012, 07:35 AM   #10
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I don't think they are the most effective trap builders, but I think they can be a good trap builder. To me the most potent trap builders are deadlifts, explosive Olympic variations, power shrugs and to a degree overhead presses.
Really saw my traps take on growth with high rep deads.
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