Upright Rows: Understanding the Risks and Exploring Safer Alternatives for Shoulder Health

Upright rows, a staple exercise in many upper body workout routines, are often scrutinized due to potential risks associated with shoulder health. However, their reputation for causing harm can be misleading if correct form is prioritized. Let's delve into why upright rows might be bad for your shoulders and explore safer alternatives to achieve the same fitness goals.

Shoulder Impingement

The risk of shoulder impingement is a common concern when performing upright rows. This condition occurs when the rotator cuff tendons become compressed between the upper arm and the shoulder blade. Narrow grips can exacerbate this issue, as the elbows are raised above shoulder level, causing the rotator cuff tendons to get squeezed. Proper form and technique can significantly mitigate this risk.

Joint Stress

The movement of the upright row involves internal rotation of the shoulder joint while lifting. This places additional stress on the shoulder ligaments and tendons, increasing the likelihood of injury. Proper form and weight selection are crucial to avoid overstraining these structures.

Poor Form

Unfortunately, many individuals perform upright rows with improper technique. Overusing weight or lifting the bar too high can lead to excessive strain on the shoulders, potentially causing injuries. Ensuring proper form is essential to maximize safety and effectiveness.

Limited Range of Motion

Upright rows may not provide a full range of motion for the shoulders, which can result in muscle imbalances and reduced flexibility over time. This limitation can affect the overall coordination and stability of the shoulder joint.

Safe Alternatives

There are safer alternatives for targeting the same muscle groups as upright rows. Some effective exercises include lateral raises and face pulls. These movements place less stress on the shoulder joints while still effectively building shoulder strength.

Myth: Like all exercises subjected to fear mongering if performed with correct form, it's fine

A common myth surrounding upright rows is that they are only harmful if performed with incorrect form. This is partly true. While proper form is indeed crucial, it is also important to consider the specific needs and limitations of each individual. For example, the position of the greater tubercle on the humerus can vary, increasing the potential for impingement. Therefore, it is essential to adopt a safer form suited to your unique anatomy.

Personal Experience and Expert Opinions

A noted strength and conditioning expert, Robert Overstreet, warned against the non-competitive gymgoer performing deadlifts. However, it has been shown that with proper form, deadlifting is a safe and beneficial exercise. Similarly, upright rows, when performed correctly, can be included in a workout routine. Key factors include using appropriate weight and considering personal shoulder health and any pre-existing conditions.

The exercise can be done in a way that is both safe and effective by focusing on the upper portion of the shoulder. For instance, performing the exercise with an underhand grip and slight abduction of the upper arms can help avoid direct impingement on the glenohumeral joint. Additionally, using a lighter weight or performing the exercise at the end of your workout when the shoulders are already tired can further reduce the risk of strain.

Additionally, an illustration of the glenohumeral joint, including the clavicle, shows that with the arms in an internally rotated position for an upright row, the ball of the upper arm bone (humerus) can come into contact with the underside of the acromion, leading to impingement. For proper stimulation of the upper trapezius muscles, it is better to perform shrugs with dumbbells held at the sides.

In conclusion, while upright rows can be problematic for shoulder health, they can be performed safely with proper form and technique. Exploring alternative exercises such as lateral raises and face pulls can provide a safer and more effective approach to shoulder strengthening.