Upright Rows: Dumbbells vs. Barbells, Safety, and Alternatives

Should I do upright rows with dumbbells or barbells?

For most individuals, dumbbells offer a superior option for upright rows due to their ability to allow a more natural, less internally rotated shoulder position, significantly reducing the risk of shoulder impingement compared to barbells, while still effectively targeting the deltoids and trapezius.

Understanding the Upright Row

The upright row is a strength training exercise primarily targeting the deltoid muscles (shoulders) and the trapezius muscles (upper back). It involves pulling a weight vertically from a hanging position to approximately chin height, with the elbows driving high and wide. When executed correctly, it can be an effective movement for building shoulder width and upper trap development.

However, the upright row is also one of the more controversial exercises in strength training due to its potential to place the shoulder joint in a vulnerable position. As the arms abduct and internally rotate during the lift, the humerus can impinge upon the rotator cuff tendons and bursa, leading to pain and, over time, potential injury. Understanding the biomechanical implications of your equipment choice is crucial for safe and effective training.

The Barbell Upright Row

The barbell upright row is the traditional form of the exercise, performed with a straight bar.

• Pros:

  • Higher Load Potential: Barbells allow for easier loading of heavier weights, which can be beneficial for progressive overload and strength development.
  • Bilateral Symmetry: Encourages both sides of the body to work equally, promoting balanced strength (though this can also be a con if one side is significantly weaker).
  • Fixed Path of Motion: The fixed nature of the barbell can make it easier to maintain a consistent movement pattern, especially for beginners learning the general mechanics.

• Cons:

  • Fixed Hand Position & Shoulder Impingement Risk: This is the primary drawback. A straight barbell forces the hands into a pronated (palms down) grip that, when combined with the upward and outward movement of the elbows, can cause significant internal rotation of the humerus. This often leads to impingement of the supraspinatus tendon and subacromial bursa against the acromion, increasing the risk of shoulder pain and injury. The narrower the grip, the more pronounced this internal rotation and impingement risk becomes.
  • Limited Range of Motion: The straight bar can restrict the natural movement path of the shoulders and wrists.
  • Less Stabilizer Activation: The fixed bar path means less demand on smaller stabilizing muscles compared to free weights.

• Execution Notes (Barbell): If choosing a barbell, a wider grip (outside shoulder width) can slightly mitigate the internal rotation, but the fundamental biomechanical challenge remains. Pull only to the point where your elbows reach shoulder height, or slightly below, to minimize impingement. Avoid pulling to the chin if it causes discomfort.

The Dumbbell Upright Row

Performing upright rows with dumbbells allows for independent movement of each arm.

• Pros:

  • Natural Hand Path & Reduced Impingement Risk: This is the most significant advantage. Dumbbells allow the wrists to rotate more naturally throughout the movement, enabling a semi-supinated (palms facing each other, or slightly inward) or neutral grip. This significantly reduces the internal rotation of the shoulder, making the exercise much safer for the rotator cuff. You can adjust the angle of your wrists and elbows to find the most comfortable and biomechanically sound path for your anatomy.
  • Greater Range of Motion: Dumbbells allow for a more individualized and often greater range of motion, as the hands are not locked into a fixed position.
  • Unilateral Focus & Stabilizer Activation: Each arm works independently, which can help address muscular imbalances and recruit more stabilizing muscles in the shoulder girdle and core.
  • Versatility: Can be done standing or seated, and with various grip adjustments.

• Cons:

  • Lower Max Load: It can be challenging to handle extremely heavy loads with dumbbells compared to a barbell, as each arm must be controlled independently.
  • Requires More Stabilization: While a benefit for stabilizer strength, it means the exercise demands more control and coordination, potentially limiting the weight lifted.
  • Setup: Retrieving and positioning heavy dumbbells can be more cumbersome than racking a barbell.

• Execution Notes (Dumbbell): Focus on keeping your elbows driving high and slightly wider than your hands. Allow your wrists to naturally rotate throughout the movement, aiming for a path that feels comfortable and avoids any pinching sensation in your shoulders. Pull to a height where your elbows are at or just above shoulder level.

Direct Comparison: Dumbbells vs. Barbells

When deciding between dumbbells and barbells for upright rows, several factors come into play:

• Joint Health & Safety: Dumbbells are generally superior due to the ability to adopt a more natural, less internally rotated shoulder position, significantly reducing the risk of impingement. The fixed grip of a barbell is the primary concern here.
• Muscle Activation: Both variations effectively target the deltoids and trapezius. However, dumbbells may lead to greater activation of stabilizing muscles due to the need for independent control of each weight.
• Strength & Progressive Overload: Barbells typically allow for heavier loads, which can be advantageous for pure strength development. Dumbbells, while still allowing for progressive overload, might be limited by the need for greater control and stability.
• Practicality & Accessibility: Both are common pieces of gym equipment. Dumbbells offer more versatility in grip and movement path.

Recommendations and Considerations

Given the biomechanical considerations, here's expert advice on choosing your equipment:

• Prioritize Safety and Shoulder Health: For the vast majority of individuals, the dumbbell upright row is the safer and more anatomically friendly option. The ability to maintain a neutral or semi-neutral grip significantly reduces the risk of shoulder impingement.
• Listen to Your Body: Regardless of the equipment, if you experience any pain, pinching, or discomfort in your shoulders during an upright row, stop immediately. Your individual anatomy might simply not be suited for this movement, especially the barbell version.
• Form Over Weight: Always prioritize perfect form over lifting heavy weights. A poorly executed upright row with heavy weight, particularly with a barbell, is a recipe for injury.
• Consider Alternatives: If upright rows consistently cause shoulder discomfort, even with dumbbells, there are many excellent alternatives for targeting the deltoids and trapezius without putting the shoulder in a compromised position:
  • Face Pulls: Excellent for rear deltoids and external rotators, promoting shoulder health.
  • High Cable Rows: Can mimic the upright row movement with a more controlled, often safer, path.
  • Dumbbell Lateral Raises: Directly targets the lateral deltoid without internal rotation.
  • Landmine Rows: A safer alternative for a pulling motion that engages similar muscle groups.
  • Shrugs: For direct trapezius development.
• Vary Your Training: If you have healthy shoulders and wish to incorporate both, ensure the barbell upright row is done with a wider grip and controlled movement, never pulling above shoulder height. However, it's often more prudent to stick with dumbbells or alternatives.

Conclusion

When faced with the choice between dumbbells and barbells for upright rows, dumbbells emerge as the generally superior option for most exercisers. They allow for a more natural, less internally rotated shoulder position, thereby mitigating the primary risk factor associated with this exercise—shoulder impingement. While barbells allow for heavier loads, this benefit is often outweighed by the increased stress on the shoulder joint. Ultimately, the best choice is the one that allows you to effectively target the desired muscles without pain or risk of injury, prioritizing joint health above all else.