Upright Rows

[Emerge]

How do you do yours? Where do you grip? Any tips you can give me after doing them yourself?

I'm doing them currently, but I'm not so sure I'm doing them right as I always feel pumped on my biceps afterwards. Lol

[SoCo4Fun]

I use an Olympic bar and grip just inside of the knurled part of the bar...so I'm gripping on the outer most portion of the smooth middle section (make sense?). I bring the bar straight up my body to about nipple level and then bring it back down...I love this exercise...

[Necroticism]

i stand shoulder width apart, then move my hand about an inch on each side outwards of that and grip there. so on the bars that i use, about half of an inch past where the smooth and rough portion meet.

[Emerge]

I've been gripging where my hands naturally fall, i will try moving them in more next time.

[Joshua86]

Try starting out with a light weight and alternating your grip to find the fullest, most comfortable range of motion. If your biceps are really pumped afterward, you're probably pulling with them too much. Try imagining your hands as hooks, and your shoulder girdle pulling the weight upward.

[Emerge]

Ok, I'll focus on my technique as well.

[TripDog]

I do them in a smith machine. I found that to be my favorite way of doing them. Usually right after military press (push/pull method is a key in my workouts). When grip is wider u focus more on deltoids, and when grip is narrow it targets traps and upper back. I like a more narrow grip , as there are plenty of other ways to hit delts. Remember that u benefit as much controlling the weight going down as u do pulling it up. It should be done slowly, and weight should not be too heavy where form becomes sh*tty.

[Tripleexe]

I use Lat raise to hit delts and then Upright rows afterwards to hit my traps. I hold the bar with thumbs facing inwards with a gap of an inch between them, this narrow grip hits the traps nicely. Then I pull the bar all the way up to the neck.

[edwards]

I did a few sets the other day and gave up because I didn't feel a thing in my traps. I'll try it again.

[glg]

be careful of rotator issues. these will aggravate any impingements that you may have.

[JpB]

grip width with upright rows is very important. Too wide or too narrow and you are asking for an injury. Start with light weight to find the right width for your body.

[pistonpump]

i keep grip where my hands would fall if my arms were relaxed at my side, so a moderate grip i guess you could say. Close grip hits my bis and traps more and wider hits delts. Keep elbows up. I like to go up to my chin but its not important to do so just get it up. Good things were mention on this excercise causing injury esp if you already have shoulder/rotator problems i would stay away.

[Emerge]

I do them in a smith machine. I found that to be my favorite way of doing them. Usually right after military press (push/pull method is a key in my workouts). When grip is wider u focus more on deltoids, and when grip is narrow it targets traps and upper back. I like a more narrow grip , as there are plenty of other ways to hit delts. Remember that u benefit as much controlling the weight going down as u do pulling it up. It should be done slowly, and weight should not be too heavy where form becomes sh*tty.

Exactly how wide do you go? I think I will try them wide instead of narrow, because they way I'm using them I want to target my delts. I have very very very weak looking delts and my chest eclipses them so I want to build them up this winter.

I've also been doing them on the smith machine as well, I use the smith for a lot of different exercises. I'll try lowering the weight as well to perform slower reps.

[TripDog]

Exactly how wide do you go? I think I will try them wide instead of narrow, because they way I'm using them I want to target my delts. I have very very very weak looking delts and my chest eclipses them so I want to build them up this winter.

I've also been doing them on the smith machine as well, I use the smith for a lot of different exercises. I'll try lowering the weight as well to perform slower reps.

I do them close enough so there would be one hand space between my hands.... So closer than shoulder with basically. I find that to be best for me.

The smith is fukcing great IMO. It allows me to go heavy on things without worry of killing myself.

[RoadBlocK]

be careful of rotator issues. these will aggravate any impingements that you may have.

wasnt this one of the top worst exercises for awkward body mechanics??

[pistonpump]

wasnt this one of the top worst exercises for awkward body mechanics??

according to what?

[skull]

try an ez curl bar ,shoulderwidth apart--straight bar kills wrists and elbows

[pistonpump]

i like the straight bar personally but maybe ill try an ezcurl bar again. Depends, what feels comfortable for you.

[RoadBlocK]

according to what?

things Ive read over the years, thats why I asked the question, since I cant remember the original sources, but I did a quick google and found a few right off the bat, I snipped some info from them:

snip 1:Potentially Unsafe Exercises continued...
Upright row. Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no, says Saremi, a podiatrist and editorial staff member of the Aerobic and Fitness Association of America's American Fitness magazine. "When people pull their hands (carrying the weight) up to their chin, they are going to compress the nerves in the shoulder area, impinging the shoulder," Saremi says

snip2:Whereas this popular exercise is meant to work the deltoids and trapezius, in reality it is murder on your shoulders. It is performed by holding a loaded barbell or dumbbells at your waist with a close-hand grip and pulling the weight up, leading with the elbows, to just below the chin. In this position, the arms are bent at the elbow and then internally rotated, an action not usually harmful. Add resistance, though, and every time you raise the weights, the tendons in the shoulder become impinged -- or pinched -- by bones in the shoulder joint. That's going to hurt: Maybe not now, but somewhere down the line, tendon damage is almost a given.

snip3: Dips/Upright Row – the key mistake made with these exercises is allowing the shoulder to move beyond 90 degrees relative to a position parallel to the floor or perpendicular to the body. I always recommend stopping at 90 degrees to protect
the shoulder capsule and the rotator cuff.

links:

http://ezinearticles.com/?Dangerous-...cises&id=44381

http://www.webmd.com/fitness-exercis...ercises?page=2

http://www.planetout.com/fitness/art...tness/workout/

[stormecho]

Good point, I always stop at 90 degrees to the floor, which puts me right about nipple height.

That said, I've been doing these for years and I think they're one of the best shoulder/trap exercises there are. Smith machine or free, keep your form steady and the burn is second to none.