What To Know
- Upright rows can increase the risk of shoulder impingement, a condition that occurs when the shoulder blade compresses the tendons and nerves in the shoulder joint.
- The upward motion of upright rows can put excessive strain on the elbows, especially if the weight is too heavy or the form is incorrect.
- By understanding the reasons behind the hate and focusing on proper form, you can make an informed decision about whether or not to include upright rows in your workout regimen.
Upright rows, a staple exercise in many weightlifting routines, have garnered a reputation as one of the most despised exercises in the gym. From discomfort to potential risks, there are several reasons why upright rows have become the subject of universal loathing.
Painful and Uncomfortable
One of the primary complaints against upright rows is their inherent discomfort. The movement involves pulling the bar up towards the chin, which can put excessive stress on the shoulders and elbows. This can lead to pain, irritation, and even injury if not performed correctly.
Shoulder Impingement
Upright rows can increase the risk of shoulder impingement, a condition that occurs when the shoulder blade compresses the tendons and nerves in the shoulder joint. This can result in pain, stiffness, and reduced mobility.
Bicep Dominance
Another issue with upright rows is that they primarily target the biceps, neglecting the other muscle groups involved in the movement. This can lead to imbalances and hinder overall muscle development.
Elbow Strain
The upward motion of upright rows can put excessive strain on the elbows, especially if the weight is too heavy or the form is incorrect. This can cause pain, inflammation, and even more severe injuries like tendinitis.
Neck Strain
Upright rows can also put stress on the neck, particularly if the bar is raised too high. This can lead to neck pain, headaches, and muscle spasms.
Alternative Exercises
Given the drawbacks of upright rows, it’s important to consider alternative exercises that provide similar benefits without the associated risks:
Dumbbell Front Raises
Lateral Raises
Arnold Press
Overhead Press
Proper Form
If you do decide to incorporate upright rows into your routine, it’s crucial to focus on proper form to minimize discomfort and the risk of injury:
- Keep your back straight and your core engaged.
- Grip the bar with your hands shoulder-width apart.
- Pull the bar up to your chin, keeping your elbows close to your body.
- Lower the bar slowly back to the starting position.
Key Points
Upright rows have earned their reputation as a dreaded exercise due to their discomfort, potential risks, and limited muscle activation. While they can be beneficial when performed correctly, it’s essential to weigh the risks and consider alternative exercises that provide similar benefits without the downsides. By understanding the reasons behind the hate and focusing on proper form, you can make an informed decision about whether or not to include upright rows in your workout regimen.
Answers to Your Questions
Q: Why do upright rows hurt my shoulders?
A: Upright rows can put excessive stress on the shoulders, leading to pain and discomfort. This is especially true if the weight is too heavy, the form is incorrect, or if you have pre-existing shoulder issues.
Q: Can I do upright rows if I have shoulder impingement?
A: No, it’s not recommended to do upright rows if you have shoulder impingement. This exercise can further compress the shoulder joint and worsen the condition.
Q: Are there any benefits to upright rows?
A: While upright rows have some detractors, they can be beneficial for targeting the biceps, shoulders, and upper back. However, it’s important to perform the exercise with proper form and avoid excessive weight to minimize risks.
Q: What are some good alternatives to upright rows?
A: Dumbbell front raises, lateral raises, Arnold press, and overhead press are all effective alternatives that provide similar benefits without the discomfort or risks associated with upright rows.
Q: How can I improve my upright row form?
A: Focus on keeping your back straight, your core engaged, and your elbows close to your body throughout the movement. Avoid raising the bar too high or using excessive weight.
