Upright rows vs. shrugs

[eastcoastmost]

All right guys I need some feedback on this.


I usually like to alternate upright rows and shrugs from week to week. However, upright rows tend to make my shoulder uncomfortable due to a previous injury. It's nothing awful or alarming, but it's not fun either.

What are the differences as to how the traps are worked during upright rows vs. shrugs?

And what would be the result of doing just shrug variations instead of working in upright rows?

[JZ1986]

If upright rows bother your shoulder why do you continue to do them?

[Dungerdoo]

upright rows are not good for some people. it is very common for them to cause shoulder issues in some people. if you already have a preexisting condition in the shoulders and upright rows are bothering your shoulder, it would be foolish to continue using the exercise in your routine. they are hardly a neccesity in a solid routine anyway.

[RoccoTanno123]

dump upright rows. If you have a preexisting shoulder injury, you are just asking for trouble as they put lots of stress on the RC.

Shrug variations (e.g. overhead shrugs) should be fine for your traps, and presses will be enough for your shoulders. If you are really having a hard time letting them go, try and squeeze some olympic lift variations into your split.

[VoxExMachina]

I would dump the upright rows. These only hit your traps effectively in the same portion of the motion where it will give you the most shoulder issues.

As for exercise you can try for your traps:

Dumbbell shrugs, Barbell Shrugs, Overhead Shrugs.

Neck Rows: Use a seated row machine plus a rope attachment. Do your rows with your elbows up so that your arms flare out to the sides. This will emphasize the middle and upper traps. (Your shoulders may or may not like this better than upright rows).

Reverse Incline Flys: Sit "face down" on an incline bench at 45-60 degrees and do your reverse flys. This is primarily a rear delt exercise but hits the traps also.

[Al Swearengen]

up right rows for traps is very inefficient at best, just do shrugs for traps and keep it at that you'll be fine.

[mybody001]

maybe try some laterals?

[debil]

i'm curious to know your routine for traps...if you're alternating shrugs for rows every other week, i'd be surprised you'd be seeing much growth really...are you substituting all shrugs for rows on that week or for one particular shrug excercise?

and i'm with everyone else...if the upright rows are hurting, cut em out before you really tweak something...a shoulder injury messes up just about everything.