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

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.

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.

[quote]Performed correctly is the key statement. Most people perform them wrong. You should only pull till your upper arm is parallel to the ground. This is not a move to pull high.

I prefer to use a very wide snatch grip to do them.


Shrugs are a better trap specific move, but you will get some carryover.

NO

http://www.bodyrecomposition.com/wp-...prightRow1.jpg


BETTER

Your weight may vary.

http://striveperformance.com/wp-cont...sn-hi-pull.jpg


Nothing to see here, move along.

http://www.allthingsgym.com/wp-conte...-High-Pull.jpg

was going to start another thread about this , what are the olympic lifts that that give olympic lifters such great upper backs ?

I agree. You want big traps? Get your deadlifts up.

Something about this picture just bothers me.

Good videos, GL.

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.