What is an Upright Row?
To do Upright Rows, you will need a weight such as resistance bands, dumbbells, or a barbell bar. To do this exercise safely, be sure to use a sturdy surface to hold the weights and be aware of your surroundings. When starting the exercise, make sure to keep your back straight and your shoulders down. After completing the first set of reps, increase the weight by 2-3 pounds until you are able to complete sets of 10-12 reps with good form.
Why Upright Rows Could Be Dangerous?
While upright rows might be a solid muscle-building exercise, they are not for everyone because they come with some potential risks. In fact, many professionals recommend against doing this exercise. Upright rows can lead to shoulder impingement, which typically occurs when the shoulder is internally rotated. Moreover, they can damage your shoulder joints if done incorrectly.
How to Choose An Upright Row Alternative?
Upright Row targets multiple body parts at once, so it is important to choose the correct alternative to ensure that you target the same muscle groups.
Top Six Upright Row Alternatives
1. Barbell Hang Clean
Hang cleans are a great way to work your lower body while also strengthening your trapezius muscles. This exercise offers some of the benefits of the Upright Row, but in a safer manner. ..
• Bend your elbows and lower the barbell until it’s just below your chest. • Push the barbell back up to the starting position. ..
When starting a weightlifting routine, keep a neutral back and softly bend your knees. Slightly lean forward at the hips until the barbell reaches a mid-thigh height.
The best way to deadlift is by extending through the hips and knees while shrugging your shoulders towards your ears and pulling the barbell upwards. This will create a powerful lift that will help you achieve your goals.
• Keep your back straight and your arms extended as you lift the barbell.
• Keep your back straight and your arms extended to the sides, with your palms facing forward
To maximize the benefits of weightlifting, it’s important to set a goal for each workout and work up to it gradually. To help you get the most out of your workouts, try 8-9 reps per set.
Do this exercise slowly to avoid back or shoulder injuries.
2. Barbell High Pull
The barbell high pull is an excellent alternative to upright rows because it provides all the benefits offered by upright rows and more. To explain, barbell high pulls not only target the shoulders and traps but also work the biceps and the whole posterior chain.
When you stand, your feet should be shoulder-width apart. This will help you maintain balance and keep your center of gravity low. ..
• Place your feet hip-width apart and shoulder-width apart. • Hold the barbell with an overhand, wide grip, and place your hands just outside of both your legs. Your arms should be shoulder-width apart. • Keep your back straight and your head down. You’ll want to use your heels to push the barbell up towards your chest as you lift it off the ground.
• Drive your heels into the ground and lift the barbell up until it is just above your knees. Keep your back straight and chest out. • Lower the barbell back to the starting position by bending your hips and knees until they are at 90 degrees. ..
The goal is to push the barbell as high as possible while shrugging it upwards. ..
• Keep your back straight and your elbows close to your sides
Slow down and return to the starting position as quickly as possible. ..
The recommended rep range for weightlifting is 10-12 reps per set. This means that you should be able to complete at least 10 reps before feeling fatigue.
When working out, it is important to avoid leaning too far forward and focus on keeping your chest open and up. This will help you maintain good posture and improve your performance. ..
3. Dumbbell Farmer’s Walk
The farmers’ carry is a great exercise to strengthen your upper traps, shoulders, and forearms while also engaging your core. You can do this exercise with dumbbells or two barbell bars, which makes it more challenging. ..
When two dumbbells or barbells are standing between you and the target, make sure you can control the weight you choose. If you can’t, be sure to stand between the weights and use your body to keep them from touching each other.
To lift weights effectively, start by gripping the weights with an overhand grip. Keep your spine neutral and lift to a standing position.
• Hold the weights with your arms extended and directly next to your sides.
Walk in a steady, even motion for an amount of time or distance that you choose. Maintain your shoulder blades engaged and your core engaged.
When you reach the end of your time or distance, put down the weights with bent knees and a neutral spine. This will help you avoid injury and keep your muscles healthy. ..
The recommended distance/time for this activity is 40 meters or 45 seconds.
If you want to improve your performance, focus on keeping the core engaged and walking slowly. You should feel this exercise in your traps and shoulders.
4. Dumbbell Lateral Raise
Lateral raises are a free-weight exercise that mainly target the side delt. Though, some lifters lift the weights slightly above the shoulder height, which makes this exercise work the upper traps.
This is a great way to start your workout. By keeping your spine straight, you’ll be able to lift heavier weights and achieve better results. ..
Lift the dumbbells up and directly out to your sides while keeping your arms straight and your palms facing forward.
When the dumbbells reach your shoulder height or are slightly higher, pause.
Slowly lower the dumbbells to the starting position.
The American College of Sports Medicine recommends 10-15 reps per set for maximum muscle growth. ..
When lifting and lowering dumbbells, make sure to take deep-controlled breaths and avoid using too much momentum.
5. Dumbbell YTW
The YTW exercise is a reasonable alternative to the upright row. This exercise targets the same muscle groups as the upright rows, specifically the rear deltoids and the mid and lower traps. However, YTW does not work the lateral deltoids, so it might not be suitable for you if you want to target this part of the shoulders.
Adjust the bench to a 45-degree incline so that it is more comfortable for you to work.
Do you often find yourself struggling to get the same results from your workouts? If so, you might want to consider using light-weight dumbbells instead of traditional weights. With these tools, you can easily control how much weight you use and get the same results each time.
• Keep your back straight, and your head down • Keep your hands close to your sides
• Keep your head down and your eyes open • Keep your hands close to your sides
• Hold the dumbbells at arm’s length and lift them up and outwards, making a Y shape.
Afterwards, lift your arms out to your sides — making a T shape. This will help you keep your balance and prevent you from falling. ..
• Place your palms flat on the ground and your fingers pointing inwards • Keep your back straight and your head down
• Make a “W” shape with your arms, rotating them upwards.
The American College of Sports Medicine recommends that people perform five to ten reps per set when working out. This will help you achieve the desired results faster. ..
One rep of the weight you use for your current routine represents all three letters in a sequence. Make sure to use light weights to avoid any shoulder injury.
6. Scapular Pull-Ups
To increase your row and lifts performance, try performing scapular pull-ups. These exercises help work your shoulders and upper back, which in turn will help you achieve better shoulder health and performance.
In this position, the arms are extended straight and the hands are shoulder-width apart. The hands should be in line with each other and the palms facing forward. The elbows should be bent to 90 degrees and the wrists should be rotated to face inwards.
• When hanging with your arms extended, pull your scapular down to your chest. You should be able to raise your body without having to bend the arms.
After reaching the top of a hill, hold for a second or two to allow your body to adjust to the new height. Then return to a complete hang.
To maximize the benefits of weightlifting, it’s recommended that you perform eight-12 reps per set. This will help to increase your strength and power, as well as improve your overall fitness.
Do not get discouraged if you do not have a full range of motion when you first start this exercise. The more you do it, the stronger you will become and the greater your range of motion will be.
The Upright Row is a great exercise for building muscle, but it’s risky and can lead to injuries. So, you should start doing alternatives such as barbell high pulls, scapular pull-ups, lateral raises, etc. Always make sure to prioritize form over quantity when doing an exercise. Doing an exercise in the proper form will help you avoid injuring yourself. ..
