For a lot of bodybuilders the upright row exercise is synonymous with rotator cuff injuries because they do it the dangerous way. Upright rows are an outstanding way to build the lateral deltoids, and won’t give you rotator cuff problems if you follow the method laid down by IFBB pro bodybuilding trainer Charles Glass.
Traditionally, upright rows will be performed with a close grip and the barbell pulled right up to the chin or higher, which builds the traps. This method really is the kiss of death to the rotator cuffs, and smart bodybuilders looking to achieve longevity in their training will avoid this method and choose another traps exercise.
We are going to use the upright rows to focus on the lateral deltoids. Charles Glass has his trainees do them like so:
- Hold a straight barbell at around shoulder width grip or slightly wider.
- Retain a straight back, but learn slightly forward at the hip, bending at the knees, if need be to steady yourself.
- Pull the bar up to your nipples, and no higher.
- Lower the bar slowly.
Because you are only going up to the lower chest the traps do not become involved to the extent they would with a close grip and lifting higher. Yet, it takes the upper arms to around parallel with the floor, which is as high as they need to go for the lateral deltoids to be worked safely. (Even dumbbell lateral raises don’t go higher.)
Please, don’t listen to anyone who tells you to perform them with a close grip and use this exercise for the traps. A lot of people on forums talk about how they experience pain, but continue to do close grip upright rows because it builds excellent traps. This is incredibly foolish, because what these people clearly don’t realize is once their rotator cuffs are shot, they won’t be able to train properly anymore anyway… so they may look good for a while, but they’ll spend forever in pain and have their hobby cut short.
You only have one body, so train smart and safe, and you’ll look and feel good for life.