Substitute shoulder excersize for upright rows?

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    Substitute shoulder excersize for upright rows?


    I've been having some shoulder pain and read the negative stuff about upright rows... Ok. so what do I use to replace them that hits the same area?

    Currenlty I do lateral DB raises, Front DB raises, Military press, seated rear delt flys. I know a million different ways to modify the previous 4 but I'm looking for something that has that pulling motion that will not be bad on the rotator cuff. Does a modification exist?

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    face pulls
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    Quote Originally Posted by CaseyW View Post
    I've been having some shoulder pain and read the negative stuff about upright rows... Ok. so what do I use to replace them that hits the same area?

    Currenlty I do lateral DB raises, Front DB raises, Military press, seated rear delt flys. I know a million different ways to modify the previous 4 but I'm looking for something that has that pulling motion that will not be bad on the rotator cuff. Does a modification exist?

    Casey
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    Quote Originally Posted by ThunderHumper
    face pulls
    Im gonna second this. Upright rows trashed my rotator cuff too, and face pulls, well, dont. Lol. Combine them with a good isolative shrug variation, such as one arm smith machine shrugs, which iLOVE. And youll never miss upright rows.
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    Quote Originally Posted by Celorza View Post
    YTW's
    Sorry I'm an acronym flunkee, what is YTW's?
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    Quote Originally Posted by CaseyW View Post
    Sorry I'm an acronym flunkee, what is YTW's?


    I don't get anything from the Ls though, but the YTW's are magnificent, specially focusing on the scapula contraction and full controlled ROM.
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    I would actually suggest dropping the front raises as well. Full ROM dumbbell or military presses and lateral raises, plus face pulls, rear delt raises, etc. should be the major components of your delt training.
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    Quote Originally Posted by ZiR RED View Post
    I would actually suggest dropping the front raises as well. Full ROM dumbbell or military presses and lateral raises, plus face pulls, rear delt raises, etc. should be the major components of your delt training.
    curious as to your reasons for dropping front raises

    i dropped them out of my workouts awhile ago but for a few reasons:

    i know two ppl who messed up their rotator cuff doing front raises with dumbbells with the dumbbell horizontal which is what i witness most ppl doing
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    Quote Originally Posted by ZiR RED View Post
    I would actually suggest dropping the front raises as well. Full ROM dumbbell or military presses and lateral raises, plus face pulls, rear delt raises, etc. should be the major components of your delt training.
    Would you do seated or standing s/press for ROM? Standing you can give yourself some momentum but seated, is harder. Can't lift as much.

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    Quote Originally Posted by runner_79

    Would you do seated or standing s/press for ROM? Standing you can give yourself some momentum but seated, is harder. Can't lift as much.

    -Chris
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    For ROM? They should be the same. Effectiveness? I personally like seated cuz you can focus on your shoulders more imo. And as you stated. Less cheating. But rom should be equal on each.
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    Quote Originally Posted by Young Gotti View Post
    curious as to your reasons for dropping front raises

    i dropped them out of my workouts awhile ago but for a few reasons:

    i know two ppl who messed up their rotator cuff doing front raises with dumbbells with the dumbbell horizontal which is what i witness most ppl doing
    That's one reason, the impingement of the RC with the exercise, especially since it brings the scapula forward and holding the dumbbells horizontal has the humerus rotated in a way that increases the impingement.

    Second reason is because over developed front delts have action on scapula protraction, and the whole movement encourages protraction, and most people do enough protraction work and have over front delts from pressing.



    Chris, I suggest doing most of them standing. You can take out the moment by reducing leg drive, and you are forced to press entirely vertical, especially if you keep the core tight while doing it. With seated I see too many people lean back such that it turns into a quasi incline press.
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    I like wide-grip high pulls, or half pulls. Basically begin the movement by initiating your traps and use the momentum to bring the bar up just below the sternum. I stopped doing upright rows a couple years ago.
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    Quote Originally Posted by thegodfather View Post
    I like wide-grip high pulls, or half pulls. Basically begin the movement by initiating your traps and use the momentum to bring the bar up just below the sternum. I stopped doing upright rows a couple years ago.
    Clean grip and snatch grip high pulls are a pretty good movement.
  

  
 

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