The upright row exercise is an effective compound exercise that targets multiple muscle groups and that allows multiple joints to work together. This exercise is also popular to individuals who wish to bulk up in the shoulder area. It is an effective exercise for strengthening and for building muscle mass.
Barbells are usually used to perform the upright row exercise. This may not be the safest and most efficient weight load for beginners as it poses risks to the shoulder joint. With that, there are other alternatives such as the barbell shrug, standing rope upright row, band lateral raise, dumbbell lateral raise, dumbbell upright row, single-arm upright dumbbell high pull, and dumbbell farmer’s walk.
The different alternatives to this exercise will be discussed furthermore in this article alongside its different principles. Other equipment to substitute the barbell will also be tackled as well as the reasons why and how the upright row exercise poses risks of injury.
Muscle Activation
The upright row exercise is a compound exercise mainly composed of arm side elevation, or shoulder abduction, and scapular elevation which is the motion where shoulder blades are lifted upwards. Scapular retraction, or the shoulder blades pulling together, is also noted in this compound movement.
Shoulder abduction activates the lateral deltoids and scapular elevation engages the upper trapezius. Meanwhile, scapular retraction sets the rhomboids in motion.
Elbow flexion, or bending of the elbow, is also performed in this exercise thus it also involves biceps brachii activation.
The upright row exercise does not only activate the lateral deltoids, upper trapezius, rhomboids, and biceps but it also engages your legs and lower back for stability. It is a powerful and an effective exercise to build muscle mass and to increase strength.
Alternatives
The upright row exercise is very controversial due to its association with shoulder pain. The natural biomechanics of the shoulder joint is usually done with external rotation of the arms. However, with the upright row exercise, an excessive internal rotation motion is required during the lift.
If there is an existing problem with the shoulder, individuals are discouraged to perform upright rows. However, the strengthening and building of muscle mass can still happen with the use of other alternative exercises. Targeting the lateral deltoids and rhomboids is still achievable.
Listed below are some of the many alternatives of the upright row exercise:
Barbell Shrug
With the barbell shrug, the trapezius and rhomboids muscles are activated without the inclusion of internal rotation motion. Not only that, the back muscles as well as the core are engaged in this exercise which will ultimately contribute to better posture. With the barbell, you may also easily transition to heavier loads.
What you need: barbell
How to perform:
- Stand and position your feet shoulder width apart.
- Hold your bar and bring it to your hip. Engage your core and keep the shoulders back.
- Exhale as you shrug your shoulder up to the ears and pause for a second.
- Inhale as you lower your shoulder.
Sets and repetitions:
Begin with 3 sets of 8-12 repetitions before transitioning to heavier loads with 3-5 sets of 6-8 repetitions.
Tips:
- Exhale when lifting heavy loads, and inhale when putting it back down to avoid valsalva maneuver which may result in increased blood pressure because of an increase in the intrathoracic pressure.
- Do not use a very heavy load for this exercise. With heavier load, you will be forced to use momentum to carry the weight. This will greatly increase injury.
- Upon shrugging the shoulders, lift it up and slightly bring it backwards to properly contract the trapezius. If the motion is completely in a vertical plane, the levator scapulae muscle is activated more instead.
Standing Rope Upright Row
The standing rope upright row gives the hands better freedom of movement during the lift. With that being said, the grip width may vary resulting in a more shoulder-friendly and more comfortable version of an upright row exercise.
What you need: cable machine with rope attachment
How to perform:
- With the cable machine in front, set the rope attachment to the lowest pin. Grab the rope with both palms facing up.
- Stand with the feet a shoulder width apart and one foot just behind the other for added stability. This is the staggered stance. You may also lean back slightly.
- Pull the rope until your elbows are level with the shoulders. Exhale during this step.
- Inhale and straighten back the elbow.
Sets and repetitions:
Begin with 3 sets of 8-12 repetitions. Once you are comfortable and confident that you have achieved proper form, you may move towards 3-5 sets of 10-12 repetitions.
Tips:
- During the lift, your elbows must be above the forearm level to avoid shoulder impingement syndromes.
- Allow the wrists to flex whenever necessary to avoid straining it. Always use a wide grip which is about a shoulder width apart.
- Engage your core and avoid twisting your body. Keep your back straight and avoid movements in the lower extremities.
- Do not lift very heavy weights because this will compromise your shoulder joint.
Band lateral raise
This exercise is a very simple movement and does not include shoulder internal rotation and thus will not pose a risk in shoulder impingement syndromes. However, even though this exercise only uses resistance bands, the deltoids will actively be engaged.
What you need: resistance bands
How to perform:
- Step on the resistance band with the left foot and grab it with your right hand.
- Stand with the feet a shoulder width apart and the right foot slightly behind the left for more stability. As we have learned earlier, this is the staggered stance.
- With your right hand near the right thigh and your elbow straightened, lift your right hand until it is level with the right shoulder. Exhale as this step is done.
- Inhale and slowly lower the right hand.
- Complete a set and repeat the same steps on the left hand.
Sets and repetitions:
Begin with 3 sets of 10 repetitions. Once proper form is achieved, you may now proceed to 3-5 sets of 12-15 repetitions.
Tips:
- Always engage your core and keep your back straight to avoid injuries.
- Keep your head forward and look straight and do not use momentum to stretch the bands.
- Practice proper breathing during exercises.
Dumbbell Lateral Raise
This exercise is essentially like the band lateral raise. However, with the use of a dumbbell, it is easier to increase the load.
What you need: dumbbell
How to perform:
- Stand with the feet a shoulder width apart.
- Hold dumbbells on each hand and engage your core as you lift the dumbbells sideways until it is level with the shoulder. Exhale during this step.
- Inhale and slowly lower the dumbbells.
Sets and repetitions:
Begin with 3 sets of 10 repetitions. Progress to 3-5 sets of 6-8 repetitions once proper form is achieved with no momentum present.
Tips:
- If this exercise is new to you, opt to use dumbbells as light as 5 to 15 pounds to avoid performing it with poor form.
- Do not use momentum during the lift as this poses risk to potential injuries.
Dumbbell Upright Row
The dumbbell upright row exercise allows each of the arms to move freely. Because of this, the shoulder joint is no longer limited to a predetermined motion unlike with the use of the barbell upright row. Unbalanced strength will also be given priority and attention.
What you need: dumbbell
How to perform:
- Stand with the feet a shoulder width apart and knees slightly bent to increase balance and stability.
- Hold a dumbbell on both hands with palms facing the legs.
- Lift the dumbbell towards the front of your body until the dumbbells are level with the chest. Avoid leaning back. Engage your core and exhale during this process.
- Inhale and slowly lower the dumbbells.
Sets and repetitions:
Use a lighter load with 3 sets of 8-10 repetitions before progressing to heavier loads with 3-5 sets of 6-8 repetitions for strengthening and building muscle mass.
Tips:
- Never begin a new exercise with a heavy load to avoid injuries.
- Always practice proper breathing exercises.
Dumbbell Farmer’s Walk
This is also known as the farmer’s carry. Not only is this a strengthening exercise but it is also a conditioning exercise. It activates the shoulder muscles and also improves cardiovascular endurance.
What you need: dumbbell, kettlebell
How to perform:
- Prepare appropriate weight of dumbbells and place them on the floor on each side of your body.
- Bend your hips and knees as you reach down and grab one dumbbell on both hands and hold them firmly.
- Lift by extending your hips and knees and initiate movement while keeping your head straight.
Sets and repetitions:
Begin with 10 steps in a straight line and repeat this for 3 sets with rest in between. Once proper form is mastered, you may increase your pace to create more challenge. You may also progress to 3-5 sets with 15 steps each set.
Tips:
- Keep your spine neutral and avoid leaning forward to avoid pain and discomfort in your back.
- Make sure to engage your lateral deltoids as you carry both dumbbells when you walk.
- Remember to inhale and exhale during the whole exercise to avoid valsalva maneuver.
Although the upright row exercise is controversial and has a bad reputation, we must remember that the exercise itself is not the devil. What can go wrong is how we execute the isolated motions in this compound exercise. Always keep in mind that, in order to perform the exercise without pain and injury, proper form is key.
