Upright row
Encyclopedia
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
exercise performed by holding a barbell
Barbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius
Trapezius muscle
In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula...
, the deltoid
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
s and the biceps
Biceps brachii muscle
In human anatomy, the biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle located on the upper arm. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm...
. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbell
Dumbbell
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs .-History:...
s, an EZ Curl bar, or a cable machine
Cable machine
A cable machine is an item of equipment used in weight training or functional training. It consists of a rectangular, vertically-oriented steel frame about 3 metres wide and 2 metres high, with a weight stack at each end. The cables that connect the handles to the weight stacks run through...
can be used instead of a standard barbell.
Due to the amount of internal rotation
Internal rotation
In anatomy, internal rotation is rotation towards the center of the body.The muscles of internal rotation include:* of arm/humerus at shoulder** Deltoid muscle** Subscapularis** Teres major** Latissimus dorsi...
of the humerus
Humerus
The humerus is a long bone in the arm or forelimb that runs from the shoulder to the elbow....
during this movement, many trainers and organizations (such as the ACSM
American College of Sports Medicine
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and...
and NFPT) consider this a contraindicated
Contraindication
In medicine, a contraindication is a condition or factor that serves as a reason to withhold a certain medical treatment.Some contraindications are absolute, meaning that there are no reasonable circumstances for undertaking a course of action...
exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrug
Shoulder shrug
The shoulder shrug is an exercise in weight training used to develop the upper trapezius muscle.- Form and execution :...
s for upper trapezius development and lateral raises for lateral deltoids.
While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapula
Scapula
In anatomy, the scapula , omo, or shoulder blade, is the bone that connects the humerus with the clavicle ....
e providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar.