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The Right Way to Do Upright Rows by Ebenezer Samuel, C.S.C.S. © Men s Health Avoid shoulder pain and injury while adding size, muscle and strength to your rear delts with these techniques from fitness director Ebenezer Samuel, C.S.C.S.
The upright row is a well-known shoulder exercise, a popular movement among bodybuilders and CrossFitters that can pack size and strength onto your rear delts. It’s also an exercise that can cause plenty of shoulder pain and discomfort and prevent you from reaching your full shoulder development potential.
That’s partly because the way most people do upright rows (and the way you may have been taught to do the move) isn’t wrong, or smart. Standard upright row form doesn’t take into consideration the way the shoulder joint is built to move. That’s compounded even further by the imbalances of everyday life today, where you frequently find yourself hunched over your desk, or your phone, or your laptop.
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