The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. Revisit upright rows. Upright Rows: Another Multijoint Delt Movement. You don’t want to go too heavy because you will likely incur an injury at some point especially if you’re not experienced enough with knowing your body well enough. Posted on December 17, 2013 by tavi castro. There's greater lower back involvement with a 80-90 degree row compared to a 45-degree row, but the lower back is only stressed excessively if too much weight is being used and the low back rounds. As advertised, Upright Rows put you in a standing, upright position. Upright row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. In fact, when performed with a slightly more upright torso (somewhere around 30 degrees), this exercise is often called the Yates row. Instead, go in front of the head when doing very heavy presses, he recommends. Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. Let the bar If you still want to work upper traps, do some heavy shrugs. As with all resistance exercises, performing the exercises with the correct form is way more important than lifting heavy. The upright row is best done with a light to medium weight at first to be as safe as possible. https://www.healthline.com/health/fitness-exercise/upright-row The upright row has been shunned the last decade as a shoulder killer. You pull a barbell or dumbbell from below your waist to the top of your chest using a close grip. 5. EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. In the article below, I’ll explain these exercises in detail — including how, why, and when to incorporate each into your training program. The elbows push the motion. The upright row is typically done with a close grip (about half of shoulder width) because it allows the elbows to raise higher than the shoulders for maximum range of motion (ROM). Yates Rows Take Stress Off the Lower Back. Reverse-Grip Barbell Row. So if the upright row bothers your shoulders, it might be that you're doing them wrong. However, as Dan John says, there aren't many contraindicated exercises, but there are contraindicated people. HEAVY UPRIGHT ROWS. Overhead presses aren't the only kind of multijoint movement for the shoulders; upright rows are in that category too. Our upright row standards are based on 72,000 lifts by Strength Level users. 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