ZackMurphy

This is true for beginners - no need to put a new set of shoulders at risk.

But experienced lifters whose traps and rhomboids are suffiently strong (and which hold the scaplulae in place sufficiently) should be fine as long as the humerus stays below the shoulder.

Very HIGH upright rows remain a poor choice, as even the best set of rotators can be stressed, but actual impingement is less likely after the lifter has some experience, and has had the necessary back work to bring the shoulder joint into proper alignment.

I train myself and clients with upright rows, but the bar always stays below the nip and tight against the body.

Not to get overly analytical about this, but the balloon popping thing is actually.... not as good an idea as it might seem. The "pull your shoulder blades together" is a GREAT idea on certain exercises, like rows, but not where the main movement is the elevation of the scapular. Going for a simultaneous adduction could be a little dicey RC-wise.

When doing upright rows, keep it simple to stay safe.

zakk11

i love doing upright rows, i keep the weight low when i do them

ZackMurphy

I think that's the best way to do them. I never do them first/cold, and I never do them very heavy.

Only exception being high pulls and high hang pulls, which are basically URs with some leg thrust and spinal erector action. Those I go heavy, but never on straight upright rows.

v10hanz

I like the idea of the seated rows and doing this... never done it honestly, as no one has ever mentioned it to me. Most of the time it's always been "shrugs". Thanks for the tip! I'll try it Thursday when it's my back day

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Nov. 05 - 260lbs
Dec. 05 - 268lbs
Jan. 05 - 275lbs

zakk11

i think the heaviest that i can go without doing them wrong/ or making my shoulder hurt is around 50 - 60lbs, i tried doing shrugs when you lay on an inlcine bench (i saw it out of a muscle fitness mag) but i couldnt feel anything, i dont think i was doing it right

ZackMurphy

It works like a champ. Keep good posture and a nice tight arch in your lumbar spine - then just row, and pinch your shoulder blades together at the end. Go light at first to get the feel. (what else is new?!)

After that, you'll wonder how you got this far without contracting your traps on that move. Same with T-bar rows and bent rows.

The prone (face down) dumbbell rows never worked for me. I tried about 3-4 times to make those work, but the plane of motion sucks, and it felt quite unnatural. Seriously, I'm sure some guys made it work, but I think it was just a M & F thing that sounded good to them (in print only), but that nobody every really took a test group with.

If you want to do them bench thing, set up for the shrugs, but then do a DB row with both arms. Light, maybe 20s or 30s to get the feel. Better on the traps, better ROM... everything. Get a nice tight contraction at the top.

Rear delt cable crossovers, front plate raises, seated rows, close grip pull downs - all will help pull your shoulders and scapulae into proper position, and your shoulder pain may lessen. I deal with this a lot with various clients. Diagnosed RC issues that are rarely actually RCs.