The Upright Row - this is a classic muscle builder for the shoulders, but if you're doing it...I can pretty much guarantee you an eventual shoulder problem! Surprising Answer. Tried dumbbell upright row? More specifically, you might notice a slight twitching in your Extensor carpi radialis longus and your Extensor digitorum. Save my name, email, and website in this browser for the next time I comment. In the barbell high pull, a common mistake is when lifters allow the barbell to drift too far in front of them. In the upright row, there is minimal help from the legs to drive the barbell upwards — preferably, none at all. The upright row targets the side delts and the traps, and it will also requires the front delts and upper back to assist. Copyright © 2020 Lift City – Dimitris Tsapis – All Rights Reserved, Female Hormone Specialist & Contest Prep Coach. Wide Grip Upright Row: Similar to the basic barbell version except you hold the bar with a wider-than-shoulder-width grip. Remember, you can always make it more difficult by walking your feet forward as your set progresses. 1. Dimitris writes articles related to his experience as a contest prep coach and bodybuilding athlete. The TRX YTW is a bodyweight alternative to the upright row. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with … The elbows also bend slightly throughout the exercise. In fact, the snatch grip (a wide grip on the barbell) has been shown to increase the activity of the delts and traps, while decreasing the activity of the biceps. PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. 8 should be the high-end when training shoulders 1x per week while 12 is the high end of a 2x per week mid delt workout. Like the upright row, the dumbbell lateral raise is also a free-weight exercise. This cue should help you keep the bar closer to your body throughout the exercise. Why? So what are the best ways to train your mid-delts without any of these issues? Evidence suggests that each muscle group requires between 16-20 sets per week for optimal performance and progression. Learn how to correctly do Alternating Dumbbell Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Complete all reps on the right before you switch sides. Dumbbell Upright Row: Involves holding a pair of dumbbells with an overhand, shoulder-width grip. As a result, the lateral delts and upper traps are the main movers on this exercise — respectively. Alternatives to Inverted Rows. With his help, I have learned to discipline myself, which has resulted in the best physique I ever had. Like the upright row, the dumbbell lateral raise is also a free-weight exercise. The upright row is a popular exercise choice for many people. While the overhand grip is unlikely to cause injury or pain, it doesn’t allow for as much retraction (pulling together) of the shoulder blades at the top of the exercise. Gorilla Row. Upright Row Alternatives. One final point to bare in mind is how the kettlebell upright … Therefore, it actually works your rhomboids less. Alternating Dumbbell Press Seated. It needs a good stretch and a full range of motion. To perform an Upright Row, hold a barbell or dumbbells in front of your body, pull the weight vertically to about neck height and then lower under control. Alternative: Upright row with bands, barbell shrug As the name suggests, it is performed by lifting a pair of dumbbells and is considered a safer way of building traps and delts than the basic barbell upright row. Even in the final stages of my prep I could still eat lots of carbs, and I only did small amounts of cardio. Find related exercises and variations along with expert tips That said, the isolating nature of this exercise leaves out most of the work from the upper traps since the shoulder blades end up elevating very little at the top. With this movement, you will work your lateral delts by lifting against the tension of a band as it’s anchored to the floor. This exercise is usually performed with dumbbells, but it can also be done with small plates for lifters who require lighter loads. No Practical Carry Over Into Daily Life. If specificity to the upright row is important to you, then look no further than the barbell high pull. As a machine-based exercise, you’ll lose some specificity to the upright row by selecting this exercise as a substitute since you’re not using a barbell. Since the first component of the seated muscle snatch so closely resembles the upright row, you might also experience discomfort on this exercise if the upright row causes you pain. Before you do this exercise make sure you leave your ego … Despite being a bodyweight exercise, this movement is surprisingly challenging. Supported Dumbbell Row. When you feel yourself starting to use your legs and/or back to throw the dumbbells upwards instead of relying on your delts, I’d suggest reducing the weight or ending the set before your technique breakdown occurs. Notice the difference in the hand position with the exercise shown previously. In the last 3 years I have learned a lot about nutrition and I know my body better, which allows me to make better choices when it comes to food. This initially helps propel the barbell upwards, allowing the upright row muscles to finish the movement. A common mistake with the dumbbell lateral raise is when lifters use too much momentum to propel the dumbbells up. Dumbbell High Pull Alternative. 2. So how can you reap all the benefits of the upright row without using this exact exercise? The best exercise for you depends primarily on the equipment you have available and how specific you need your upright row substitute to be. However, it’s still a great exercise to target the deltoids, rhomboids, and biceps. The mid-delt muscle is trained using a variety of moves. The first part of the seated muscle snatch is very similar to the upright row. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. As a result, you create trauma, and, in the end, all pulling movements will suffer. The Upright Barbell Row is one of the most glorified exercises of the golden era when it comes to mid-delt development. Smith Machine Upright Row: Is performed by lifting the bar on the Smith Machine in the same way as the basic upright row. Especially when adding heavyweights, there is too much potential for injury if natural muscle movements are not maintained. Kroc Row. For this reason, they’ll last much longer before wearing down. Allowing this to happen might throw you off balance and cause you to stumble. This move may seem simple but will fire up your rear delts. An Alternative Exercise for Barbell Upright Rows | Livestrong.com This additional travel of the dumbbells causes a small amount of scapular elevation, emphasizing the upper traps as well. Do This Instead: Slight Bent-Over Dumbbell Lateral Raise The exercise is similar as well, meaning you won’t have to learn anything too new. Since you’re more rested at the start of a set versus at the end, you’ll be able to devote more energy and focus to your weaker side. The band lateral raise isolates the lateral delts, making it a great replacement for the upright row. Very often is not the exercise that causes painful discomfort, but the fact that you have no energy to pull through a heavy workout. Although the single arm dumbbell power snatch is performed with one arm at a time, it still involves a similar motor pattern as the upright row. However, the dumbbell YTW does tend to neglect the lateral deltoids. Machines are always a great idea when trying to isolate a muscle. Switching to a one-arm dumbbell row allows you to engage your core. This site is owned and operated by PowerliftingTechnique.com. The seated muscle snatch is a great substitute for the upright row, as it incorporates a similar motor pattern while targeting the same muscle groups. Want to make things challenging? His lat raise is different in that the dumbell raises upwards from the front of the body with hands maintaining a pronated grip during the whole movement. If you’re looking to maximize the involvement of your delts and traps, then this exercise would be a solid choice as an alternative to the upright row. Fortunately, there are different upright raw variations! This article is an extension of my 9 Best Overhead Press Alternatives (With Pictures) article. Due to the light weight and small size of these plates, you could also invest in your own pair and keep them in your gym bag (click to check today’s price on Amazon). Here’s the complete guide: Upright Row vs Lateral Raise: Differences, Pros, Cons. 3. 5. Check out my article on whether overhead press can help bench press. Alternating Dumbbell Bent-Over Row ... Return to the upright position. In the cable face pull, it’s common for lifters to perform this exercise with an overhand grip. I have gained more strength and leaned out within the last three months than I did in the past year! If targeting the side of your shoulders is important to you, this might not be the best exercise to pick as an alternative to the upright row. Stand with your feet hip-width apart and hold the dumbbells at your sides. Scapular Pull Ups. Strength | Advanced. Scap Pulls - Ensure correct activation before pull ups. Dumbbell Upright Row The upright row is a compound exercise that targets your shoulders. The dumbbell lateral raise is an excellent alternative to the upright row, as it primarily targets on the side delts. This makes them potentially more comfortable on the shoulders as well as an effective way to fix left to right strength imbalances. On the other hand, the lateral raise is usually performed using dumbbells. The TRX YTW is a great replacement for the upright row, as it works comparable muscle groups that are active in the upright row. To avoid this from happening, think about “skimming your shirt” as you drive the barbell upwards. Well, for one, programming has completely changed since evidence-based workouts started to become more prevalent. Learn 13 principles that create more effective powerlifting technique. This added leg drive also allows higher loads to be lifted, placing greater demand on the lateral delts and upper traps. full 12 week push,pull,legs program!- build muscle & strength! The cable face pull is a great substitute for the upright row, as it targets similar muscle groups. The upright row is a free-weight exercise that targets the lateral deltoids, upper traps, rhomboids, and biceps. Try lateral raises as a barbell upright row alternative. Recline an … Back in the day, this exercise was pretty much all you needed to develop massive shoulders and get that 3d look – at least that’s what all fitness magazines were telling us…. This is your starting position. Before you do this exercise make sure you leave your ego at the door since you will be lifting light weights for multiple reps. With this exercise, you mid delts get the best bang for your buck and can be done both with the cable in front of you or behind you. 9 Best Overhead Press Alternatives (With Pictures), increase the activity of the delts and traps, while decreasing the activity of the biceps, whether overhead press can help bench press, Upright Row vs Lateral Raise: Differences, Pros, Cons, your own pair and keep them in your gym bag. In order to make the TRX YTW harder, a lifter can bring their feet farther forward — causing a more horizontal body position. Hold a dumbbell in each hand with palms facing toward your body and in front of your legs. This is achieved either by using cables (to get a stretch on the bottom part of the movement as well) or by combining dumbell lat raises standing and lying sideways on a bench. It is also a great way to work on dropsets and iso-holds. However, it’s also common to see lifters substitute the standard barbell in the upright row with an EZ curl bar. Close-grip Barbell Bench Press. Raise each dumbbell to the ceiling, rather than overhead. Take a large step forward and kneel toward the ground. Rep Range: 4 sets of 8-12 reps each. The scapular pull up is a … High Pull to External Rotation. Another great option, and my personal favorite upright row alternative, are cable lat raises. For this reason, the single arm dumbbell power snatch will likely be more fatiguing than the upright row. Once you’ve completed the required reps on your non-dominant side, simply match the same number of reps with your dominant side. While the lateral raise mostly works the side delt, many lifters tend to bring the dumbbells slightly higher than shoulder height. And if you were feeling adventurous you might throw in some tricep work in your chest workout. If performing it for the first time, I’d recommend that you start with a more vertical body position than you think you need. Adding an upright row to an upper body day can be a great complement to other variations of rows, as well as lat pulldowns, chest presses, pushups, and more. Using the bench for stability, set it at an angle of about 75 degrees, which is more efficient on your joints. It is because your shoulders do not rotate inward as much, … According to Charles, this variation better isolates the mid delts. Instead of an overhand grip, use a neutral grip on the rope attachment — your rhomboids will get a better workout. After a heavy pulling session, you forearms tend to get fatigued. So, before getting into the alternative options, let’s first mention a few things you need to keep in mind. As a result, when (for example) you perform Upright Rows the day after heavy pulling (lat pulldowns, rows, etc), you might start feeling uncomfortable. Can You Lift Weights After A Blood Test? The contents shown on this website should not be taken as medical advice. The number one reason people feel pain during upright rows is because the put too much weight on the barbell. It might thus be a good idea to add them in as a challenge, possibly as your last set. Allowing this to take place almost entirely removes the “isolation” purpose of this exercise. On the other hand, the upright row exercises specific muscles such as the lateral deltoids. Charles Glass is one of the legendary bodybuilders of the golden era. The greatest alternatives for the upright row involves a similar movement pattern as the upright row, while targeting the lateral deltoids, upper traps, rhomboids, and biceps. Keeping the dumbbells together, pull them up to even with your collar bones, bending at the elbows. I like the fact that Dimitris makes adjustments to my workout and nutrition plan based on my personal preferences. Alternative Exercises Dumbbell Upright Row, Smith Machine Upright Row. The following middle delt exercises are great for your shoulder development: Stand with your back straight and one dumbbell on each hand. Dimitris has been a great help guiding me in my fitness journey - I finally can see my abs - which is something I never thought I would manage. I wrote an article comparing the upright row and lateral raise. This action involves the biceps to a small extent, too. But today, the exercise has decreased in popularity and many people are looking for Upright Row alternatives. Power row, or something? However, you might be looking to substitute the upright row for a few reasons: perhaps this exercise is painful to perform because you’re injured, you can’t seem to feel the correct muscle groups working, or you just want to shake up your shoulder workouts with more variation. Macros, Recipes & More, Cutting Without Cardio – How to Become a Fat-Burning Machine. How to do Dumbbell Upright Row: Step 1: Stand upright with your feet shoulder width apart. Unfortunately, its specificity is also a potential downfall. You pull a barbell … Check out my article on the 8 Best Wrist Wraps For Lifting. Takeaway: An ideal exercise to replace the upright row will mimic a similar movement pattern by involving humeral abduction and scapular elevation. Raise the weight upwards from the side while maintaining a small bend in your arms. Behind the Neck Shoulder Press. That said, the rhomboids also assist in retracting the scapulae (shoulder blades) at the top of the exercise as you drive your elbows up and back. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. As advertised, Upright Rows put you in a standing, upright position. For instance, the legs are involved much more in order to create the momentum necessary to snatch the dumbbell from the ground to an overhead position. The barbell high pull is a fantastic substitute for the upright row, as it very closely resembles the upright row and uses all the same muscle groups. The cost to benefit ratio is too small, even for athletes and lifters with great posture and healthy shoulders. To isolate your mid delt, make sure your hands remain pronated and slightly turning downwards (pinky higher than index finger). Disclaimer: Dimitris Tsapis is not a doctor or registered dietitian. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. The major difference between the two is the amount of assistance from the lower body. The dumbbell YTW does a great job of working the rear deltoids and traps (specifically the mid and lower traps), due mostly to the amount of arm abduction and retraction of the shoulder blades. Unfortunately, it’s normal to have a hard time finding 2.5 pound plates in a commercial gym. That said, the single arm dumbbell power snatch does incorporate significantly more muscle groups than the upright row. Since it is a smaller muscle, you could combine your lat raises with some trap work, for example, shrugs. 4. Upright Cable Row: Is done by holding a straight bar attached to a low pulley with a cable attachment. Only change an exercise if you are certain that it is the cause of a problem. Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. , too too new of motion get and Why expert video instruction you forearms tend to neglect the raise... To do it: Another great option, and website in this article is an excellent to... Longer before wearing down help you keep the bar with a cable attachment some lifters find that is. Reps with your collar bones, bending at the very least, it s. 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