What makes upright rows controversial?

The primary reason for controversy lies in the exercise's biomechanics, which can reduce the subacromial space in the shoulder, increasing the risk of impingement, tendinitis, or bursitis. This occurs when the arm is abducted and internally rotated simultaneously.

Can upright rows be performed safely?

For those who choose to perform them, upright rows can be done more safely with significant modifications, including using a wider grip, limiting the range of motion (elbows not above shoulders), employing dumbbells or cables, and using light to moderate loads with controlled movement.

What are some safer alternatives to upright rows?

Effective and safer alternatives for shoulder and trap development include dumbbell lateral raises, cable lateral raises, face pulls, shrugs (barbell, dumbbell, machine), high pulls, and overhead presses.

Which muscles do upright rows primarily target?

The upright row primarily targets the medial head of the deltoids, which contributes to shoulder width, and the upper trapezius muscles, responsible for shrugging.

Who should generally avoid upright rows?

Individuals with a history of shoulder pain, rotator cuff issues, AC joint problems, or those with anatomical variations like a "hooked" acromion should generally avoid upright rows due to increased susceptibility to impingement.

Are Upright Rows Actually Bad For You?

Are upright rows actually bad for you?

The upright row is an exercise with a contentious reputation, often cited as a potential cause of shoulder injury. While not inherently "bad" for everyone, its biomechanics present a higher risk profile for shoulder impingement and stress, especially when performed with incorrect form, a narrow grip, or by individuals with pre-existing shoulder issues.

Understanding the Upright Row: Muscles and Mechanics

The upright row is a strength training exercise primarily targeting the deltoid muscles (specifically the medial head, contributing to shoulder width) and the upper trapezius (shrug muscles). It involves lifting a barbell, dumbbells, or cable attachment from a starting position at the hips up towards the chin, keeping the elbows flared out and higher than the hands.

Primary Muscles Targeted:

Deltoids (Medial Head): Responsible for shoulder abduction (lifting the arm out to the side).
Trapezius (Upper Fibers): Elevates the scapula (shoulder blade) and assists in shrugging.

Secondary Muscles Involved:

Biceps Brachii: Assists in elbow flexion.
Forearm Flexors: Grip strength.

Joint Actions:

Shoulder Joint: Abduction (lifting arms out to the side) and internal rotation (turning the humerus inward).
Elbow Joint: Flexion (bending the elbow).
Scapulothoracic Joint: Elevation and upward rotation of the scapula.

The Biomechanical Concerns: Why the Controversy?

The primary reason for the upright row's controversial status lies in the specific biomechanical position it places the shoulder joint under stress.

Shoulder Impingement Risk: The most significant concern. When you raise your arm directly out to the side (abduction) and simultaneously internally rotate it (which naturally occurs with a narrow grip and elbows high), you reduce the space in the subacromial area. This subacromial space is a narrow tunnel beneath the acromion (part of the shoulder blade) through which the rotator cuff tendons (especially the supraspinatus) and the subacromial bursa pass. Compressing these structures repeatedly can lead to irritation, inflammation, and eventually conditions like subacromial impingement syndrome, tendinitis, or bursitis.
Acromioclavicular (AC) Joint Stress: As the arms elevate significantly, particularly above shoulder height, the AC joint (where the collarbone meets the shoulder blade) can experience increased shear forces and compression, potentially leading to discomfort or injury, especially in individuals with pre-existing AC joint issues.
Wrist and Elbow Stress: While less common, the fixed, internally rotated position of the hands and wrists, especially with a straight bar, can place undue stress on these joints for some individuals.

Factors Influencing Risk

Several factors dictate the risk level associated with performing upright rows:

Grip Width: A narrow grip drastically increases shoulder internal rotation, exacerbating impingement risk. A wider grip (where hands are outside shoulder width) allows for more external rotation and reduces the degree of internal rotation, making the movement somewhat safer.
Elbow Height and Range of Motion (ROM): Lifting the elbows significantly above the shoulders (e.g., to chin height) maximizes the impingement risk. Limiting the ROM so that the elbows do not rise higher than the shoulders can mitigate this.
Individual Anatomy: People have different acromion shapes (hooked, flat, curved). A "hooked" acromion naturally has less subacromial space, making them more susceptible to impingement.
Pre-existing Conditions: Individuals with a history of shoulder pain, rotator cuff issues, or AC joint problems should generally avoid upright rows.
Shoulder Mobility and Stability: Poor thoracic spine extension or limited shoulder external rotation can force the shoulder into riskier positions during the exercise.
Load and Volume: Heavy weights and high repetitions increase the cumulative stress on the shoulder joint, amplifying the risk.
Form Execution: Jerking movements, using momentum, or failing to control the eccentric (lowering) phase can drastically increase injury potential.

When and How to Perform Upright Rows More Safely (If at All)

For those who choose to include upright rows in their routine, significant modifications are crucial to minimize risk:

Wider Grip: Always use a grip that is at least shoulder-width apart, or even wider. This encourages a more neutral or slightly externally rotated shoulder position, reducing impingement.
Limit Range of Motion: Do not pull the bar higher than your sternum or navel, ensuring your elbows do not rise significantly above your shoulders. Stop the movement when your upper arms are parallel to the floor or slightly below.
Use Dumbbells or Cables: These allow for a more natural, semi-supinated (palms facing each other) grip and free movement of the wrists and shoulders, which can be less restrictive than a fixed barbell.
Light to Moderate Load: Prioritize perfect form and muscle activation over heavy lifting. High-rep, low-load sets are preferable if you insist on this exercise.
Controlled Movement: Perform the exercise slowly and deliberately, focusing on the contraction of the medial deltoids and upper traps. Avoid any jerking or momentum.
Listen to Your Body: Any hint of shoulder pain, clicking, or discomfort is a clear signal to stop immediately and choose an alternative.

Effective Alternatives for Shoulder and Trap Development

Given the inherent risks, many effective and safer alternatives exist to develop the medial deltoids and upper trapezius:

Dumbbell Lateral Raises: Excellent for isolating the medial deltoids without putting the shoulder in a compromising position.
Cable Lateral Raises: Provides constant tension throughout the movement.
Face Pulls: Targets the rear deltoids and rotator cuff muscles, promoting external rotation and shoulder health. Can indirectly benefit shoulder width by improving posture.
Shrugs (Barbell, Dumbbell, Machine): The safest and most effective exercise for isolating the upper trapezius.
High Pulls (from floor or blocks): A more athletic, full-body movement that develops explosive power and targets the traps and deltoids, but with different biomechanics (often involving more hip drive and a slightly wider arm path).
Overhead Press (Dumbbell or Barbell): A foundational movement for overall shoulder development, engaging all three heads of the deltoid and promoting healthy shoulder mechanics with proper form.

The Verdict: Proceed with Caution and Awareness

The upright row is not an inherently "evil" exercise, but it is one that carries a higher risk-to-benefit ratio for many individuals compared to other shoulder and trap development exercises. Its biomechanics, particularly the combination of shoulder abduction and internal rotation, place the rotator cuff tendons and bursa at increased risk of impingement.

For the vast majority of lifters, especially those with any history of shoulder issues or those prioritizing long-term joint health, it is advisable to either avoid the upright row entirely or to perform it with extreme caution and significant modifications (wider grip, limited ROM, light weight, dumbbells/cables). There are numerous safer and equally effective alternatives that can achieve the same muscular development without the elevated risk of shoulder injury. Always prioritize pain-free movement and shoulder health over adherence to a specific exercise.

The upright row's biomechanics, particularly the combination of shoulder abduction and internal rotation, significantly increase the risk of shoulder impingement.
Factors like grip width, range of motion, individual anatomy, and pre-existing conditions heavily influence the risk of injury when performing upright rows.
Modifications such as a wider grip, limited range of motion, and using dumbbells or cables can reduce, but not eliminate, the inherent risks.
Numerous safer and equally effective alternative exercises exist for developing the medial deltoids and upper trapezius without the elevated risk profile.
For most individuals, prioritizing pain-free movement and long-term shoulder health means either avoiding upright rows or performing them with extreme caution and significant modifications.

Upright Rows: Risks, Safer Execution, and Alternatives for Shoulder Health