Upright Rows: Biomechanical Concerns, Injury Risks, and Safer Alternatives

Why do people not like upright rows?

The upright row is a strength training exercise often criticized and disliked primarily due to its potential to place the shoulder joint in a compromised position, increasing the risk of impingement and discomfort for many individuals.

Introduction to the Upright Row Controversy

The upright row has long been a staple in many strength training routines, lauded for its ability to target the deltoid muscles (particularly the lateral head) and the trapezius muscles. However, in recent years, this exercise has fallen out of favor with many fitness professionals and enthusiasts, often being labeled as "dangerous" or "injurious." This widespread dislike stems from legitimate biomechanical concerns regarding shoulder joint health and the high incidence of discomfort reported by exercisers. Understanding these concerns is crucial for making informed decisions about exercise selection.

The Core Biomechanical Concerns

The primary reason for the upright row's negative reputation lies in the specific movement pattern it imposes on the shoulder joint, which can predispose it to impingement.

• Glenohumeral Joint Impingement: This is the most significant concern. As the bar or dumbbells are pulled upwards, the shoulder joint undergoes a combination of internal rotation and abduction (lifting the arm out to the side) with the elbow higher than the shoulder. This specific combination can narrow the subacromial space – the area between the head of the humerus (upper arm bone) and the acromion (part of the shoulder blade). When this space narrows, it can pinch soft tissues, such as the rotator cuff tendons (especially the supraspinatus) and the subacromial bursa, against the acromion. Repeated impingement can lead to inflammation, pain, tendinopathy, and even rotator cuff tears over time.
• Acromioclavicular (AC) Joint Stress: The AC joint, located at the top of the shoulder where the collarbone meets the shoulder blade, can also experience undue stress during upright rows, particularly with heavy loads or excessive shrugging. The upward and inward movement can compress this joint, potentially leading to pain or aggravation of pre-existing AC joint issues.
• Lack of Functional Relevance: While it targets specific muscles, the movement pattern of an upright row is not highly functional in daily life or most sports, making its risk-to-reward ratio less favorable compared to other exercises.

Anatomical Considerations and Risk Factors

Not everyone will experience pain with upright rows, but certain anatomical variations and technique flaws can significantly increase the risk.

• Individual Shoulder Anatomy: The shape of an individual's acromion bone can influence their susceptibility to impingement. Some people have a flat acromion, while others have a curved or hooked acromion, which naturally reduces the subacromial space and increases impingement risk during overhead or internally rotated movements.
• Pre-existing Conditions: Individuals with a history of shoulder pain, rotator cuff issues, bursitis, or AC joint arthritis are at a much higher risk of aggravating their condition with upright rows.
• Poor Form and Technique:
  • Narrow Grip: A very narrow grip forces greater internal rotation of the humerus, exacerbating the impingement risk.
  • Excessive Height: Pulling the weight too high (e.g., past the clavicle) further increases shoulder abduction and internal rotation, amplifying the impingement potential.
  • Leading with Elbows Too High: While the elbows should lead, raising them excessively high above the shoulders under load is problematic.
  • Rounding the Shoulders: Poor posture during the lift can also compromise shoulder mechanics.
  • Heavy Loads: Using weights that are too heavy for proper form significantly increases the risk of injury.

Perceived Benefits vs. Actual Risks

The upright row undeniably activates the lateral deltoids and upper traps, contributing to shoulder width and definition. For decades, it was considered an efficient way to hit these muscles simultaneously. However, the unique biomechanical stressors it places on the shoulder joint mean that for many, the potential for injury outweighs these aesthetic or strength benefits, especially when numerous safer alternatives exist. The goal of any exercise program should be sustainable progress without pain or injury.

Safer Alternatives and Modifications

For those looking to build strong, healthy shoulders and traps without the inherent risks of the traditional upright row, several effective and safer alternatives exist:

• Face Pulls: These are excellent for strengthening the posterior deltoids and external rotators of the rotator cuff, promoting external rotation and scapular retraction, which are beneficial for shoulder health and posture.
• Lateral Raises (Dumbbell or Cable): Directly target the lateral deltoids for shoulder width, allowing for controlled movement in a safer plane of motion.
• High Pulls (from the floor or rack): A more explosive, full-body exercise that targets similar muscle groups (deltoids, traps) but typically involves a wider grip and a more favorable shoulder position, often keeping the elbows lower than in a traditional upright row.
• Dumbbell Snatches (Modified): If performed with good technique, these can build power and target the deltoids and traps without the sustained internal rotation and abduction under load.
• Cable Upright Rows (Modified Range): Using a cable machine can allow for a smoother movement and constant tension. Importantly, keep the pull lower – only to the sternum or naval, avoiding lifting the elbows excessively high.
• Wider Grip Upright Rows: If one insists on performing upright rows, widening the grip can slightly reduce internal rotation. However, this still carries some inherent risk and should be approached with caution and very light weight. The rule of thumb should be to stop the pull when the upper arms are parallel to the floor, or the elbows are no higher than the shoulders.

Conclusion

The upright row is an exercise that presents a significant risk-to-reward imbalance for many individuals. While it effectively targets the deltoids and traps, its biomechanics often place the shoulder joint in a compromised position, increasing the likelihood of impingement and pain. For this reason, many people, including expert fitness educators and kinesiologists, advise against its inclusion in most training programs, especially for beginners or those with any history of shoulder discomfort. Prioritizing shoulder health through safer, equally effective alternatives is a more prudent approach to long-term fitness and performance.