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Looking for equivalent workout to Upright Barbell Row excersie?

4 min read

Asked by: Christian Mcanelly

Why you shouldn’t do upright rows?

The main issue with upright rows is the risk of shoulder impingement. Generally, shoulder impingement occurs when you internally rotate the shoulder (roll the upper arm forward slightly) and then lift it out to the side.

How do you do upright rows at home?

If you bring it above parallel when performing this exercise. But as i said if you're experiencing any shoulder discomfort of any kind just bring it parallel.

What muscles do upright barbell rows work?

Benefits of Upright Rows

  • The upright row works the front and middle heads of the deltoids (shoulder muscles). …
  • This exercise is often used by bodybuilders who are targeting specific muscles. …
  • This exercise can strain the wrists, so use only a wide grip.

How do you do upright rows with dumbbells?

Stand holding a pair of dumbbells at arm’s length in front of your waist, palms facing toward you. Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back to the starting position.

What can replace upright rows?

The 8 best upright row alternatives are:

  • Barbell High Pull.
  • Seated Muscle Snatch.
  • Single Arm Dumbbell Power Snatch.
  • Dumbbell Lateral Raise.
  • Band Lateral Raise.
  • Cable Face Pull.
  • Dumbbell YTW.
  • TRX YTW.


What is a good weight for upright row?

Entire Community

Strength Level Weight
Beginner 46 lb
Novice 86 lb
Intermediate 140 lb
Advanced 207 lb

Are upright rows worth doing?

An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.

Is there a safe way to do upright rows?

We're coming up and I'm externally rotating at the top. You're still gonna feel it in your shoulders. But as I'm at the top here what's happening is I'm actually moving my shoulder blade my shoulder

Should you do upright rows?

The upright row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called “internal rotation.”

What is the best shoulder exercise?

Best Shoulder Exercises

  • Barbell Overhead Press.
  • Half-Kneeling Landmine Press.
  • Arnold Press.
  • Push Press.
  • Bottoms-Up Kettlebell Press.
  • Wide-Grip Seated Row.
  • Leaning Lateral Raise.
  • Incline Y Raise.

How many sets should I do per workout?

In general, a range of 1 to 3 sets of an exercise can provide benefits based on your goals, and even just one exercise per muscle group can give you results. To gain strength, it’s best to stick with a few foundational exercises and concentrate your reps and sets there.

What are the best exercises for back?

15 of the Best Back Moves for Building Muscle

  1. Kettlebell Swings.
  2. Barbell Deadlift.
  3. Barbell Bent-over Row.
  4. Pull-up.
  5. Dumbbell Single-arm Row.
  6. Chest-supported Dumbbell Row.
  7. Inverted Row.
  8. Lat Pulldown.

What exercises are bad for your shoulders?

Here are the Top 5 Worst Shoulder Exercises To Avoid.

  • Lateral raises with palms down or thumbs down. This position may increase the compression of the rotator cuff muscles against the bony surface in the shoulder. …
  • Behind the Head Shoulder Press. …
  • Shoulder Upright rows. …
  • Triceps bench dips. …
  • Single-arm rows.


Is upright row a compound exercise?

The dumbbell upright row is a compound exercise that targets muscle groups in your shoulders and upper back. Perform dumbbell upright rows by grabbing a pair of dumbbells with an overhand grip and lifting them vertically in front of you until they reach shoulder height.

Are upright rows worth doing?

An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.

Are upright rows better than shrugs?

In contrast, the advantage of doing upright rows is that your traps and deltoids are both primary movers in the single compound move. Rows also activate all the muscles in your shoulders and upper back. If you don’t have much time, you can work that whole region of your body with at one time with rows.