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  1. #1
    Registered User ggecko22's Avatar
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    Upright Row Form

    I'm gonna do upright rows for the first time today. In order to avoid injury, first and foremost, an to perform the exercise as effectively as possible, I was hoping to get some suggestions as to exactly how to perform them. I appreciate any advice...

    1. What bar do you use?
    2. Completly upright or slightly bent over?
    3. How wide are your hands?
    4. How far updo you go?
    5. Any pertinant questions I'm missing...


    -Off to work, will check before my workout tonight. Thanks again.
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  2. #2
    u mad ? n1k0l1's Avatar
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    1 rep max
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    I rep back


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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    are you doing them for shoulders? If so, then wide grip is the choice.

    I use a flat barbell, and use an outside shoulder width grip. Although my grip might change, as I tailor it to comfort. I try to make it so my wrist is more neutral at the top of the lift, as those are a trouble spot for me at times.

    I stand upright, but generally as the set goes on, I use some sloppy form to cheat up some reps. So it can be looked at as sloppy form upright rows, or pretty tame/strict high pulls.

    As far as height, the bar won't be much higher than your chest.
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  4. #4
    Registered User chocolatemilk's Avatar
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    not doing it at all is the best form terrible exercise and dangerous
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  5. #5
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    Originally Posted by chocolatemilk View Post
    not doing it at all is the best form terrible exercise and dangerous
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  6. #6
    Encyclochuzzle chazzy1864's Avatar
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    Thumbs up

    Originally Posted by ThickAsABrick View Post
    Summed that up perfectly.
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  7. #7
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    Originally Posted by chocolatemilk View Post
    not doing it at all is the best form terrible exercise and dangerous
    while i do upright rows b/c i benefit from them personally, he is right in saying that it is a pretty dangerous one that can have other very suitable substitute exercises.

    i use a bb, shoulder width hand placement, only up to about the nipz level. ne higher and i feel that bad bad injury strain on the wrist. oh and also, very slow and controlled movement for this exercise. slower than ne other..the rotator cuff is a very fragile piece of your shoulder and easily injured.
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  8. #8
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    why do a stupid exercise with little benefit and high risk when you could do something more beneficial i bet you guys are also the ones doing some sort of retarded zercher deadlift

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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by chocolatemilk View Post
    why do a stupid exercise with little benefit and high risk when you could do something more beneficial i bet you guys are also the ones doing some sort of retarded zercher deadlift

    [img]http://derp.blogs.exetel.com.au/uploads/derppics/Retard-Horse-HERP-DERP.jpg[/mg]
    why not become less ignorant, and realize there is a drastic difference in close grip and wide grip upright rows?

    You do that, and i'll stop doing retarded zercher deadlifts.
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    whats a zercher DL?

    neways, upright rows is one of the few (if not the only?) shoulder exercise that can target the deltoids using a pulling movement. its a very nice followup exercise after mass compound PUSH exercises.
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  11. #11
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    Originally Posted by chazzy1864 View Post
    why not become less ignorant, and realize there is a drastic difference in close grip and wide grip upright rows?

    You do that, and i'll stop doing retarded zercher deadlifts.
    Originally Posted by .aeterna View Post
    whats a zercher DL?

    neways, upright rows is one of the few (if not the only?) shoulder exercise that can target the deltoids using a pulling movement. its a very nice followup exercise after mass compound PUSH exercises.
    http://www.youtube.com/watch?v=g_XqqhLv5zU

    and there maybe a difference but why risk it there are plenty of varations that are better for the working muscle
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  12. #12
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by chocolatemilk View Post
    http://www.youtube.com/watch?v=g_XqqhLv5zU

    and there maybe a difference but why risk it there are plenty of varations that are better for the working muscle
    Becuase upright rows are about the only compound that effectively stimulates the lateral deltoid?
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  13. #13
    Registered User chocolatemilk's Avatar
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    Originally Posted by chazzy1864 View Post
    Becuase upright rows are about the only compound that effectively stimulates the lateral deltoid?
    lol i think you need to study some more i cant believe how many clueless people are on this forum
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  14. #14
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by chocolatemilk View Post
    lol i think you need to study some more i cant believe how many clueless people are on this forum
    enlighten me.
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    Originally Posted by chocolatemilk View Post
    lol i think you need to study some more i cant believe how many clueless people are on this forum
    Wide grip upright rows done with dumbbells, chest high are a safe and effective lateral deltoids exercise for most people.

    I think, it's you who needs some education and/or experience.
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Wide grip upright rows done with dumbbells, chest high are a safe and effective lateral deltoids exercise for most people.

    I think, it's you who needs some education and/or experience.
    lol i think you need to study some more i cant believe how many clueless people are on this forum
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    dumbbell and or barbell rows > upright row and is compound
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    why are people posting vids of bent over rows when we are talking about upright rows? upright rows suck btw
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    Originally Posted by SquatTilYouDrop View Post
    Wide grip upright rows done with dumbbells, chest high are a safe and effective lateral deltoids exercise for most people.

    I think, it's you who needs some education and/or experience.
    this is incorrect actually LOL
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    Originally Posted by chocolatemilk View Post
    this is incorrect actually LOL
    you've failed to enlighten us on how we are so wrong.

    I still am pretty positive STYD is right, and you are ignorant, but I would like to see what you have to say first, before making that affirmation.



    Be tea dub, barbell rows are for the back, upright rows are not. Upright rows are a compound. With each post, your ignorance is magnified.
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    Originally Posted by chazzy1864 View Post
    lol i think you need to study some more i cant believe how many clueless people are on this forum






    Originally Posted by chocolatemilk View Post
    dumbbell and or barbell rows > upright row and is compound
    Since upright rows are also compound and hit different muscles than barbell rows do, your post makes absolutely no sense.
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    Originally Posted by chazzy1864 View Post
    you've failed to enlighten us on how we are so wrong.

    I still am pretty positive STYD is right, and you are ignorant, but I would like to see what you have to say first, before making that affirmation.



    Be tea dub, barbell rows are for the back, upright rows are not. Upright rows are a compound. With each post, your ignorance is magnified.
    row to shoulders everyone who works out knows this you dont even look like you workout maybe if you spent more time in the gym doing good exercise instead your retarded exercises youd get somewhere LOL
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    Originally Posted by chocolatemilk View Post
    i cant believe how many clueless people are on this forum
    delicious irony is delicious
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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    Originally Posted by chocolatemilk View Post
    row to shoulders everyone who works out knows this you dont even look like you workout maybe if you spent more time in the gym doing good exercise instead your retarded exercises youd get somewhere LOL
    No one is saying dumbbell/barbell rowing aren't effective or necessary. Don't know why you are trying to compare two different exercises which target different muscle groups.

    Upright rows are an old school exercise which target upper traps and shoulders. Yes, some people do have impingement problems with the extreme narrow grip version of them. For those people, just don't do them or widen the grip. Many people find them very effective.

    Don't be a douchebag and make personal attacks when you are in fact, ignorant yourself of the facts.
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    Originally Posted by chocolatemilk View Post
    row to shoulders everyone who works out knows this you dont even look like you workout maybe if you spent more time in the gym doing good exercise instead your retarded exercises youd get somewhere LOL
    Going to the gym would get in the way of my internet time. Sorry, I'll pass.
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    Originally Posted by chocolatemilk View Post
    row to shoulders everyone who works out knows this you dont even look like you workout maybe if you spent more time in the gym doing good exercise instead your retarded exercises youd get somewhere LOL
    Punctuation. You need some.
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    Originally Posted by chazzy1864 View Post
    why not become less ignorant, and realize there is a drastic difference in close grip and wide grip upright rows?

    You do that, and i'll stop doing retarded zercher deadlifts.
    Originally Posted by chocolatemilk View Post
    this is incorrect actually LOL
    I actually switched my workouts between today and tomorrow in order to try to clarify this. Would you guys be able to post any links to any material that has lead you to be of the opinion you are..........? Thanks in advance if so.
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    Originally Posted by ggecko22 View Post
    I actually switched my workouts between today and tomorrow in order to try to clarify this. Would you guys be able to post any links to any material that has lead you to be of the opinion you are..........? Thanks in advance if so.
    Well, aside from many an article on the move, and personal experience, he is something real quick:

    http://www.exrx.net/Muscles/DeltoidLateral.html
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    Originally Posted by chazzy1864 View Post
    Going to the gym would get in the way of my internet time. Sorry, I'll pass.
    This one is going in the sig^

    Wide grip upright rows are a good exercise to hit the lateral deltoid head. end thread/
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    Originally Posted by chazzy1864 View Post
    Well, aside from many an article on the move, and personal experience, he is something real quick:

    http://www.exrx.net/Muscles/DeltoidLateral.html
    Didn't see anything about upright rows, could've missed it, I don't know.
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