Upright rows hurt

[jsbeckton]

I am just getting back into training and have found that an old problem is still around, uprigth rows hurt, and not in the good way. It feels like an unnatural movement for my bones. Any advice or other excersizes i can use instead?

 

[Cynic]

Don't do them, seriously.

There is an impingement problem some/many/most lifters experience with upright rows. You're obviously one of them. Don't do them.

Do bent over rows or cable seated rows.

 

[evolution]

I'm with Cynic; they're a horrible movement. However, if one was just determined to do them I'd say use a snatch grip and only bring the bar up to the lower portion of the sternum.

 

[xtonymarsx]

I'm with you guys too...and I also feel the pain of upright rows. My shoulders DO NOT like them at all. As a replacement for upright rows, I do seated cable rows with the rope. I pull the rope back about chin level just to hit my main/rear delts and upper traps. They always make me feel good and tight at the end. They are a low weight movement though...used for shaping mainly.

 

[jsbeckton]

Thanks guys, glad to hear that I'm not alone! I like seated rows better, just wanted to make sure that i am not missing a muscle.

Tony, do you do the seated rows with your palms in or out?

 

[evolution]

I pull the rope back about chin level just to hit my main/rear delts and upper traps. They always make me feel good and tight at the end..

The Westside guys love this movement.