Barbell Upright Row: Planes of Motion, Mechanics, and Risks

What plane of motion is a BB upright row working in?

The barbell (BB) upright row primarily operates within the frontal (coronal) plane at the shoulder joint, characterized by shoulder abduction. However, it also involves significant action in the sagittal plane through elbow flexion and subtle shoulder flexion, making it a multi-planar movement.

Understanding Planes of Motion

To accurately analyze any exercise, it's essential to understand the three cardinal planes of motion that divide the human body:

• Sagittal (Anteroposterior) Plane: Divides the body into left and right halves. Movements in this plane are typically forward and backward, such as flexion and extension (e.g., bicep curl, squat).
• Frontal (Coronal) Plane: Divides the body into front and back halves. Movements in this plane are side-to-side, such as abduction and adduction (e.g., lateral raise, jumping jack).
• Transverse (Horizontal) Plane: Divides the body into upper and lower halves. Movements in this plane involve rotation (e.g., trunk twist, horizontal abduction/adduction like a pec deck fly).

While these planes are distinct, many exercises are not purely uni-planar. The upright row is a prime example of a movement that utilizes actions across multiple planes.

The Upright Row: A Multi-Planar Movement

The upright row involves lifting a barbell from a hanging position to approximately chest or chin height. This action requires coordinated movement at both the shoulder and elbow joints, engaging muscles that produce force in different anatomical planes.

Primary Plane: Frontal (Coronal) Plane

The most prominent action in the barbell upright row occurs in the frontal plane at the shoulder joint.

• Shoulder Abduction: As the barbell is lifted, the humerus (upper arm bone) moves away from the midline of the body, primarily driven by the medial (middle) deltoid and supraspinatus. This sideward movement is the defining frontal plane component of the upright row.

Secondary Plane: Sagittal Plane

Concurrent with shoulder abduction, the upright row also involves significant movement in the sagittal plane.

• Elbow Flexion: As the bar ascends, the elbows bend, bringing the forearms closer to the upper arms. This action, primarily driven by the biceps brachii and brachialis, is a classic sagittal plane movement.
• Subtle Shoulder Flexion: Depending on grip width and individual biomechanics, there can be a slight degree of shoulder flexion (moving the arm forward) as the bar is pulled upwards, especially if the elbows are kept high and back. This contribution comes from the anterior (front) deltoid.

Muscles Involved and Their Biomechanics

Understanding the primary muscles involved helps clarify the multi-planar nature of the upright row:

• Deltoids (Medial Head): The primary mover for shoulder abduction in the frontal plane.
• Deltoids (Anterior Head): Contributes to shoulder flexion in the sagittal plane, especially in the upper range of motion.
• Supraspinatus: Assists the medial deltoid in the initial 15-30 degrees of shoulder abduction.
• Trapezius (Upper & Middle): Responsible for scapular elevation and upward rotation, allowing the arm to abduct fully. This is a complex scapular movement that supports the frontal plane shoulder action.
• Biceps Brachii: The primary muscle for elbow flexion in the sagittal plane.
• Brachialis: A strong elbow flexor, also acting in the sagittal plane.

Biomechanical Considerations and Risks

While the upright row effectively targets the deltoids and trapezius, its multi-planar mechanics, particularly the combination of shoulder abduction with internal rotation (often seen with a narrow grip), can increase the risk of shoulder impingement.

• Impingement Risk: When the arms are abducted (frontal plane) and internally rotated (transverse plane, often an unconscious compensatory movement with a narrow grip), the space under the acromion (part of the shoulder blade) narrows. This can compress the rotator cuff tendons (especially the supraspinatus) and the bursa, leading to pain and inflammation.
• Grip Width: A narrower grip tends to encourage more internal rotation and greater shoulder impingement risk. A wider grip can reduce this internal rotation, making the movement safer by allowing the humerus to externally rotate slightly as it abducts.

Optimizing Upright Row Mechanics

To maximize the benefits and minimize the risks associated with the upright row:

• Wider Grip: Adopt a grip that is slightly wider than shoulder-width. This can help promote a more favorable shoulder position, reducing the degree of internal rotation during abduction.
• Elbow Position: Focus on driving the elbows up and out, leading the movement. Avoid pulling the bar excessively high, stopping around nipple or lower chest height to prevent excessive internal rotation and impingement.
• Controlled Movement: Execute the lift with a controlled tempo, avoiding jerky movements that can place undue stress on the shoulder joint.

Conclusion

The barbell upright row is a compound exercise that primarily engages the shoulder joint in the frontal (coronal) plane through abduction, while the elbow joint operates in the sagittal plane through flexion. Understanding these primary and secondary planes of motion, along with the contributing muscle actions, is crucial for both effective execution and mitigating potential risks, particularly concerning shoulder health.