Back exercises upright rows any good

[gaspers04]

I wasnt trying to be an ass. Just making a simple observation...lol

[Rich Knapp]

Originally Posted by gaspers04

I wasnt trying to be an ass. Just making a simple observation...lol

N/P its all cool. I'm just anel on detail some times. lol

[gaspers04]

[TitanCT]

directly from the article.

#5 Upright Rows
Upright rows also fall under the conditional category; the reason is because there are tons of upright rowing machines out there that are absolutely horrible for producing tension time on your back. The most they seem to accomplish is putting your shoulders and biceps under tension from the pulling motion involved. The exercises that allow upright rows to reach this spot are the hammer strengths that need to be loaded with plates. They fall short only to free weight exercises but are far superior to the exercises above in terms of stimulating multiple back muscles simultaneously.

[BendtheBar]

Here's the quote from the article:

#5 Upright Rows

Upright rows also fall under the conditional category; the reason is because there are tons of upright rowing machines out there that are absolutely horrible for producing tension time on your back. The most they seem to accomplish is putting your shoulders and biceps under tension from the pulling motion involved. The exercises that allow upright rows to reach this spot are the hammer strengths that need to be loaded with plates. They fall short only to free weight exercises but are far superior to the exercises above in terms of stimulating multiple back muscles simultaneously.

[glwanabe]

My take on upright rows.

I don't do them with a narrow grip and pull high. I use them as a medial delt move, like a lateral raise.

I take a wider than shoulder width grip, about the rings on an oly bar, and pull only until my upper arms are parallel to the ground. At this postiton, my arms should be bent at roughly 90 degrees. This does hit the traps some, but it is more of a delt move.

There is some controversy about pulling high with the row, as it may impinge the RC area, and cause some truama to the area, that should be avoided.

I don't find that you need to use a lot of weight with this move if you pair it up with some pressing, and use it as a finishing move. Whether or not to include a shrug movement is up to you.

The only back muscle that you could consider that is getting any work would be the trapezious. Most would call it your neck, but it is a part of your back, in a technical sense. No it's not part of the lats, and if that is what he is saying is being affected, then he is an idiot.

The delts are one of the most complex joints we use. Pulling at various angles that involve them will bring in entirely different sets of muscles through the pull. Your entire arm is also affected. Thats a different discussion.

[dmaipa]

^^^ Word to your mother!

[blackdove]

It's the one-arm dumbbell row for the back for me. Upright rows hurt my shoulders so I avoid them entirely.

[Carl1174]

Originally Posted by blackdove

It's the one-arm dumbbell row for the back for me. Upright rows hurt my shoulders so I avoid them entirely.

You could try dumbbells for the upright rows and only come up as far as the nipple so that the uppe arm is at 90 degrees and parallel to the floor, that should target the delt well and stop any wrist or shoulder problems.

The traps become more involved after the bar/db has gone above the nipple area, but i prefer shrugs to hit the traps.

i have never heard of the upright row being used as a back exercise though tbh

Carl.

[Zipz]

What if you just turn them into an explosive movement like hang clean? Could they then work back and shoulders?