What To Know
- There are a number of variations of both upright rows and dumbbell/barbell/kettlebell shrugs that you can try to mix things up and target your muscles in different ways.
- If you don’t have access to a barbell or dumbbells, there are a number of other exercises that you can do to target the muscles of the upper back.
- These are a great compound exercise that targets the muscles of the upper back, as well as the biceps and forearms.
When it comes to building a strong and muscular back, two exercises that often come to mind are upright rows and dumbbell/barbell/kettlebell shrugs. Both exercises target the muscles of the upper back, but they have different benefits and drawbacks. In this blog post, we’ll take a closer look at upright rows vs. dumbbell/barbell/kettlebell shrugs, so you can decide which one is right for you.
Upright Rows
Upright rows are a compound exercise that targets multiple muscle groups in the upper back, including the trapezius, rhomboids, and latissimus dorsi. They’re also a great exercise for building shoulder stability and improving posture.
Benefits of Upright Rows
- Compound exercise that targets multiple muscle groups
- Improves posture and shoulder stability
- Can be loaded relatively heavy
- Can be performed with a variety of implements (barbell, dumbbells, kettlebells)
How to Perform Upright Rows
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Grasp a barbell or dumbbells with your palms facing your body.
3. Keeping your back straight, bend your elbows and pull the weight up to your chest.
4. Lower the weight slowly to the starting position.
Dumbbell/Barbell/Kettlebell Shrugs
Dumbbell/Barbell/Kettlebell Shrugs are an isolation exercise that primarily targets the trapezius muscles. They’re a great exercise for building thickness and definition in the upper back.
Benefits of Dumbbell/Barbell/Kettlebell Shrugs
- Isolation exercise that targets the trapezius muscles
- Builds thickness and definition in the upper back
- Can be loaded very heavy
- Can be performed with a variety of implements (dumbbells, barbells, kettlebells)
How to Perform Dumbbell/Barbell/Kettlebell Shrugs
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Grasp a pair of dumbbells, a barbell, or kettlebells with your palms facing your body.
3. Keeping your back straight, shrug your shoulders up to your ears.
4. Hold the top position for a second, then slowly lower the weight to the starting position.
Which Exercise Is Right for You?
The best exercise for you depends on your individual goals and needs. If you’re looking to build a strong and muscular back overall, upright rows are a great choice. If you’re primarily interested in building thickness and definition in your upper back, dumbbell/barbell/kettlebell shrugs are a better option.
Tips
- Start with a light weight and gradually increase the weight as you get stronger.
- Use a full range of motion for both exercises.
- Keep your back straight throughout both exercises.
- Breathe out as you pull the weight up and inhale as you lower it down.
- Perform 3-4 sets of 8-12 repetitions of each exercise.
Variations
There are a number of variations of both upright rows and dumbbell/barbell/kettlebell shrugs that you can try to mix things up and target your muscles in different ways.
- Close-grip upright rows: These are performed with your hands close together on the barbell. This variation emphasizes the biceps and forearms more than the upper back.
- Wide-grip upright rows: These are performed with your hands wide apart on the barbell. This variation emphasizes the upper back more than the biceps and forearms.
- Dumbbell/Barbell/Kettlebell shrugs with a pause: These are performed by pausing at the top of the movement for a second before lowering the weight down. This variation helps to build strength and muscle endurance.
- Dumbbell/Barbell/Kettlebell shrugs with a hold: These are performed by holding the weight at the top of the movement for a few seconds before lowering it down. This variation helps to build muscle size and strength.
Alternatives
If you don’t have access to a barbell or dumbbells, there are a number of other exercises that you can do to target the muscles of the upper back. These include:
- Pull-ups: These are a great compound exercise that targets the muscles of the upper back, as well as the biceps and forearms.
- Chin-ups: These are similar to pull-ups, but they target the biceps more than the upper back.
- Lat pulldowns: These are a machine exercise that targets the muscles of the upper back.
- Dumbbell/Barbell/Kettlebell pullovers: These are a great exercise for stretching the muscles of the upper back.
FAQ
Q: Which exercise is better for building muscle?
A: Upright rows are a better exercise for building muscle overall, as they target multiple muscle groups.
Q: Which exercise is better for strength?
A: Dumbbell/Barbell/Kettlebell shrugs are a better exercise for strength, as they can be loaded very heavy.
Q: Which exercise is better for posture?
A: Upright rows are a better exercise for posture, as they help to strengthen the muscles that support the spine.
Q: Can I do both exercises in the same workout?
A: Yes, you can do both exercises in the same workout, but be sure to give your muscles adequate rest between sets.
