Upright Barbell Rows – Could They Be Worth Doing

 

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The upright barbell row is an exercise that targets your shoulders. This exercise is notorious for causing shoulder pain, but it is still a very popular exercise. Upright Barbell Rows. Upright barbell rows have been considered one of the best muscle building exercises for your back and shoulders.

This exercise targets your front and middle heads of your shoulders, your traps, rhomboids, and even biceps. Barbell upright rows are considered to be one of the best muscle-building exercises for the back and shoulders, which can help to tone and shape your upper arms. The Upright Barbell Row is an exercise for the development of the shoulders and trapezius muscles.

It is fundamental a weight lifting shoulder exercise performed while standing, holding a weight hanging down in the hands and lifting it straight up to the collarbone. Barbell Upright Row. if you can do them correctly they are worth it. people usually do it from 40 degrees off horizontal even up to 80 degrees off horizontal. Doing them that way feels more like a shrug to me and it doesn’t seem worth it. If you lower the weight and try to stay reasonably close to parallel from the floor then it will work the lats.

Rack pulls are a popular training tool for a variety of athletes, but are they worth it? Here’s how a professional powerlifter uses them! One-arm barbell row: Do. 3 points · 5 years ago. barbell rows are great for me, just have to make sure your back is nice and straight, and that you’re not using a too heavy weight. level 1. SaltySnack.

3 points · 5 years ago. I do dumbell rows and chin ups. Here’s why you need to be doing the barbell row, including why the underhand row is superior for most people: 1 – Rows develop back thickness like nothing else. The lats have a unique muscle fiber orientation that’s neither completely horizontal nor completely vertical. I actually used upright rows to help strengthen the damaged area.

Upright rows are now an integral part of my shoulder program. If anything they have been beneficial for me. Don’t be so quick to judge and dismiss because you heard or read it somewhere. Upright rows are an old school exercise that have worked wonders for many people including pros.

The upright row is a great movement to increase the muscular size and strength of the shoulders, specifically the anterior and lateral heads of the deltoid. This is key for lifters looking to gain. The barbell upright row is an exercise that targets several muscles of the shoulder. It is a compound exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury.

List of related literature:

The bodyweight Row offers advantages over the barbell Bent-Over Row: One, the bodyweight Row doesn’t require as much hamstring flexibility and lower-back strength as pulling a heavy barbell from a hip-hinged position.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

They’re even better if they are in a standing position (e.g., bent-over dumbbell rows, or alternating arm resistance tubing pulls).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The outer back responds to Rows done with a narrow grip because with a narrow grip the handles or bar allows you to go back no farther than the front of the torso and shortens the range of motion.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

If all you ever do are push—ups and you never do inverted rows, you run the risk of developing adducted scapulae and internally rotated shoulders.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

This method may be better for strength development, but to build the muscles of the low back and spinal erectors, pull the bar back up immediately after the plates touch the floor.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

If they can perform the movement with good form and enjoy doing it, I will experiment with banded good mornings and then move on to the barbell variation, eventually adding plates to the bar.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Rows are particularly helpful if you want to find out how to sit up straighter (to perform a row correctly on a machine, you have to sit up tall).

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

It is good, they will tighten to contract more powerfully when you start lifting the barbell.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Because of your narrow grip and the way the machine is constructed, the plates will touch your chest sooner than the bar does in the wide-grip rowing, which prevents your elbows from moving back as far and allows the muscles in the outside of your back to develop.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

The barbell row, one-arm dumbbell row, and pull-up (especially the widegrip pull-up) are almost tied in my book as each is a fantastic all-around back builder.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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12 comments

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  • Hey…can someone please respond. I am doing the upright rows using the looped resistance bands. Is that alright….tbh I get a really good burn at my lateral delts and upper traps and so it’s obvious I wouldn’t wanna let it out. Is using a resistance band a better, safer alternative?

  • Hey lee, just been diagnosed with a torn acl and I’ve been getting fat. Not used to having a belly and I want to diet but my question is should I diet even know I can’t do cardio and would fat burners be a waist of money in my situation? I am 17, 203lbs, 5’10 and have been lifting for 3 years thanks.

  • The thing is this dangerous ‘upright row’ exercise is ‘compound exercise’ with ‘internal rotation’ and ‘abduction’ movement which causes ‘impingement’ to your shoulder muscle especially the supraspinatus

    So no matter how you change the way you grip if it’s still internal rotation with abduction, it still hurts your shoulder

    🙂

  • Dont listen to this clown, he has no fucking clue what hes talking about.

    You are sure to get injured listening to him, and will sound like an idiot regurgitating what he says.

  • Two questions: 1) What would be the difference I. The wrist position with a close grip upright row vs you cable variation? To me the angles look the same. And 2) how does a lateral raise work the traps in the same way that an upright row does?

  • Do you even workout yourself? For making these videos with so much “knowledge” it doesn’t look like you have any gains. Any exercise puts pressure on joints/ligaments/tendons when you’re adding weights. You’re showing trash form for this exercise, I’ll
    Be doing upright row forever it’s one of the best exercises for building shoulders

  • Athlean X is wrong on a lot of stuff, deliberately for a kind of shock value to get views, and he includes a bunch of clever sounding physio jargon to make people think he’s super legit. He’s a knowledgeable guy but a LOT of his stuff is unfalsifiable and unproven and unsourced. Uprights rows are fuckin awesome, just do them right.

  • Thanks, that was Awesome!! I was a bodybuilder long time ago, I was always careful with my form, still like learning new ways/ exercises to train. You explained everything perfectly.

  • 2:15 That’s a hammerlock, not an armbar. An armbar hyperextends the elbow joint. Also, the shoulder lock you’re doing at 2:26 is called a kimura (also not an armbar).

  • I have yet to see anybody do the upright row correctly, the shoulder joint is a ball joint, that means the bars got to travel in an arc not up in a straight line, the shoulder joint is the Pivot Point, and the narrow grip Works more trap and less deltoid, the wide grip works more deltoids and less traps! To reiterate the bar got to travel in a arc, and not in a straight line…. it’s safe to do as long as you don’t try to Ego lift it!

  • why is everyone on youtube comparing everyone to jeff cavalier?? are other people not allowed to share their knowledge anymore?? vince’s video is not at all the same as jeff’s and i love the small range tip after many years of trial and error i’ve found out that exactly that small range of motion hits my delts hard AF and i’ve never heard jeff talk about that in a video enough though i’ve seen most of his shoulder videos. so y’all need to call the F down and realize that there are other people out there besides jeff (who is also great). thanks for sharing such useful info, vince! you just saved me years of shoulder pain!

  • Thank you Vince! ‼️‼️I was trained all these years that up right rows were a solid way to build your shoulders.. wow I have that little problem you spoke on. I think this will fix it in its entirety man ��‼️ thank you �� next since my scapula on my right side is giving me troubles with direct pressure in the front delt area. What can I do to to help compensate for the bench. I have a hard time now with dumbbells pushing. Mainly most of my free weight pushing movements I have to alter some. Just want an idea of what to do for my chest… please help here is my w mail [email protected] gmail.com thank you ��