How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth
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Date: 2019-11-06
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Comments and reviews: 8
whatthewhat11
Spot on. Just to add/reinforce some points, barbell upright rows get a bad wrap b/c they force the shoulder into significant internal rotation and subsequent impingement like you mentioned. The low cable upright row can replace the barball, and can be modified by simly backing away from the cable as necessary to reduce the amount of internal rotation, and thus the chance of impingement. A good test is to raise each elbow to shoulder height with the elbow bent to 90 degrees (like you are waving to someone) and then internally rotate the arm by lowering the palm to the ground. Once you reach some resistance, that is the max amount of internal rotation you should reach when using weight. Anything more and you are forcing your shoulder past it's usable range of motion and opening yourself up to injury.
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Spot on. Just to add/reinforce some points, barbell upright rows get a bad wrap b/c they force the shoulder into significant internal rotation and subsequent impingement like you mentioned. The low cable upright row can replace the barball, and can be modified by simly backing away from the cable as necessary to reduce the amount of internal rotation, and thus the chance of impingement. A good test is to raise each elbow to shoulder height with the elbow bent to 90 degrees (like you are waving to someone) and then internally rotate the arm by lowering the palm to the ground. Once you reach some resistance, that is the max amount of internal rotation you should reach when using weight. Anything more and you are forcing your shoulder past it's usable range of motion and opening yourself up to injury.
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Nicole Romano
Question about measuring progressive overload. a friend multiplies his load by reps by sets and adds them all together to get the total weight moved in like a squat or deadlift. like the main multi joint exercises. Is that a sufficient way to measure if you are progressive overloading each week? Just make sure youre moving more weight overall than last week. Each week I will do different rep ranges and number of sets, etc. I never know whether I'm overloading. Also, if that is a good way of measurement, is it reasonable to do that for just the main lifts or all of them? Thanks for any input: )
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Question about measuring progressive overload. a friend multiplies his load by reps by sets and adds them all together to get the total weight moved in like a squat or deadlift. like the main multi joint exercises. Is that a sufficient way to measure if you are progressive overloading each week? Just make sure youre moving more weight overall than last week. Each week I will do different rep ranges and number of sets, etc. I never know whether I'm overloading. Also, if that is a good way of measurement, is it reasonable to do that for just the main lifts or all of them? Thanks for any input: )
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Ryan Searle
Just a suggestion about the Technique Tuesday series. Whenever I see one of your new videos with a title like How to Fix the Upright Row or whatever, I have to stop and wonder what its all about. Generally, I click the video and as soon as it plays, I realize, Oh yeah, today is Tuesday. I would like to see more clear branding in the thumbnail or the title that tells me right away, this is Technique Tuesday. That way I would think, Hey, this is the brand new Technique Tuesday video youve been waiting for all week. You should probably watch it And it would get me more excited.
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Just a suggestion about the Technique Tuesday series. Whenever I see one of your new videos with a title like How to Fix the Upright Row or whatever, I have to stop and wonder what its all about. Generally, I click the video and as soon as it plays, I realize, Oh yeah, today is Tuesday. I would like to see more clear branding in the thumbnail or the title that tells me right away, this is Technique Tuesday. That way I would think, Hey, this is the brand new Technique Tuesday video youve been waiting for all week. You should probably watch it And it would get me more excited.
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NikeTrackField12
Jeff I have an intriguing question for you. would it be safe to design a routine around minimal muscular imbalance correction? Say, I had a weak left hamstring because of an old injury. Could I put a 2. 5 on the left side of the deadlift for a while? Would this have an effect or balance the muscle? This may be out there but it popped into my head right when I was done deadlifting.
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Jeff I have an intriguing question for you. would it be safe to design a routine around minimal muscular imbalance correction? Say, I had a weak left hamstring because of an old injury. Could I put a 2. 5 on the left side of the deadlift for a while? Would this have an effect or balance the muscle? This may be out there but it popped into my head right when I was done deadlifting.
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BaccatePlayer
For me it does makes sense. Jeff has done his best to logically show how to modify this exercise to make it safe and effective and after listening to the explanation I don't think just blindly throwing this away due to some other youtubers' opinions is a wise option. Afterall, like Jeff says - it really depends and usually not everything is black and white in fitness industry.
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For me it does makes sense. Jeff has done his best to logically show how to modify this exercise to make it safe and effective and after listening to the explanation I don't think just blindly throwing this away due to some other youtubers' opinions is a wise option. Afterall, like Jeff says - it really depends and usually not everything is black and white in fitness industry.
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Trippzee
Hey Jeff, Ive been working out since November and havent noticed any outstanding growth. Just curious if this is normal, or is there something I could change? I hit the gym 5-6 days a week, going chest and tris, then the next back and bis, then legs, then back to chest and tris and back and bis to end my week. Thanks for any enlightening information you may have
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Hey Jeff, Ive been working out since November and havent noticed any outstanding growth. Just curious if this is normal, or is there something I could change? I hit the gym 5-6 days a week, going chest and tris, then the next back and bis, then legs, then back to chest and tris and back and bis to end my week. Thanks for any enlightening information you may have
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John Pendergrast
I never had pain in my shoulder doing upright rows. Granted, I always did them like this, but I always felt a clicking and pain in my wrists. The pain went away when I started using wrist straps (grip wasn't an issue but I thought it might help amd it did) but I can't get rid of that clicking. I am genuinely confused.
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I never had pain in my shoulder doing upright rows. Granted, I always did them like this, but I always felt a clicking and pain in my wrists. The pain went away when I started using wrist straps (grip wasn't an issue but I thought it might help amd it did) but I can't get rid of that clicking. I am genuinely confused.
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Jay
Hey man. Question for you. If you're working out chest & back in the same workout. Is it better to do all your push movements and then all your pull movements or would it be better to alternate (push, pull, push, pull etc) to give the chest more time to recover while you're doing the pull exercise & visa versa
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Hey man. Question for you. If you're working out chest & back in the same workout. Is it better to do all your push movements and then all your pull movements or would it be better to alternate (push, pull, push, pull etc) to give the chest more time to recover while you're doing the pull exercise & visa versa
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