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World’s Most Dangerous Exercises! (UPRIGHT ROWS)



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Years again I threw the upright row train into my 5 worst exercises of all time, and buried it in my iron graveyard. Right this moment, I’m revisiting the upright row and all its variations to see if it must be dug up or buried even deeper as I cowl my “World’s Most Harmful Workouts”, persevering with proper right here on the shoulder joint.

After I included this initially, I gave my causes for doing so. Bear in mind, there is no such thing as a private axe to grind for me in opposition to any explicit train or motion. I begin out with a clean slate with all of them and except given a cause to dislike them…love all of them! As a bodily therapist, I’m skilled to take a look at an train by itself benefit and decide whether or not it’s one thing that’s protected before everything and able to producing outcomes.

Within the case of the upright row, this shoulder train is one that should stay six toes below. Right here’s why.

The anatomy of the shoulder joint is such that there’s a restricted quantity of area above the ball (within the ball and socket) for the bone itself in addition to the opposite many essential buildings such because the rotator cuff tendons, bursa, and biceps tendon. When the shoulder joint is internally rotated (as you do with the upright row) you’re rotating the larger tuberosity on the humerus immediately into the joint, leaving much less room for all of those buildings.

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If then again you externally rotated your higher arm on the shoulder joint, you’ll do the precise reverse. Exterior rotation on the shoulder joint creates further room for the ball to maneuver throughout the socket and nonetheless go away room for the opposite buildings talked about earlier than.

When performing the upright row train nonetheless, you’re forcing your shoulder joint not solely into inside rotation however you’re combining it with elevation. This merely doesn’t anatomically sit properly or rank as a protected movement (particularly when you think about the repetitive nature by which you do it from set to set, workout to workout. Altering the hand place to be wider and utilizing an ez curl bar, whereas slight enhancements, don’t come near fixing the issue. The one option to overcome the inadequacy of the upright row is to cease utilizing barbells and as a substitute use dumbbells and carry out one thing referred to as the excessive pull.

The excessive pull means that you can get your palms up and again behind your physique while you raise them. That is as a result of exterior rotation that may be obtained on the shoulder joint quite than the negatively impacting inside rotation. As a result of the dumbbells will not be mounted in place or linked by way of a bar that can’t go by your physique, you may maneuver them this option to get the aid the shoulder joint is searching for to make this train protected.

Mobility doesn’t remedy the difficulty both. Growing shoulder mobility on the expense of stability in a unique a part of the shoulder will not be fixing the issue. The underside line is, this train is a foul train that deserves to remain buried within the iron graveyard. There are various different choices for creating the delts and definitely the traps.

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32 Comments

  1. Nah, you can do upright rows if you perform them safely. Most people just use really bad form, are accidentally putting WAY too much weight on them, and are told that they are scary and should avoid them.

    Would I recommend them too beginners? No. Would I say they are inherently bad or dangerous? No. I've known plenty of people who can do 120+ pounds on upright rows with no issues.

  2. Imagine never combining internal rotation and elevation. Oh wait, I do that every time I pick up anything heavy that’s wider then me in real life.

    It’s almost like our muscles exist for practical reasons

  3. More shoulder exercise videos would be appreciated

    I’m a former competitive power lifter trying to clean all my form
    up to as close to perfection as possible, so I can train for the remainder of my life!

  4. This move has caused me a shoulder injury in the past, and now that shoulder always plays up and I have to be very careful with it. Good job for warning people away from it. It's simply not worth the risk.

  5. I literally just watched a video before this by another physical therapist who did upright rows for 30 days and said there is no actual evidence that says the upright row is inherently dangerous. I love it when professionals cross wires and can’t agree on something. Or are we all professionals? I can say I’m thoroughly confused and annoyed when I find contradicting information which is one reason I hate YouTube.

  6. For all the people out there saying you have done them for years and never had any issues. Watch the video again and then look at all the comments of people saying how bad it feels for them. Some peoples body genetics allow for it, some dont. However the only way you’ll know is gambling and hoping you dont get an injury over time. Considering all the alternatives out there, it seems obvious its not worth it.

  7. Is this mid and rear delt or more front? I need a mid delt that isnt flies cuz all i have are medium/heavy dumbells and i dont want to ego lift the lateral raise fly exercise. And i do a sh!t ton of overhead press but now my front delts are so strong i can do way too many reps but theyre still too heavy for lateral raise. Plus lateral raise is very hard to find a consistent form of where the arms should be bc of the fact that shoulders have such a wide range of motion.

  8. I use a lose bag/sack of bags for weight and hold on to the lsoe straps and pull it up right infron of the head and over. I think the straps are more flexible and allows for external rotation, let me know your thoughts /comments, I mean is this shit or is this possibly a workaround

  9. I did a program that recommended this a few days ago I did a couple reps and decided not to do it, seeing thing I'm glad I didn't follow through Jeff out here saving lives my dude

  10. Based on some research, I think the shoulder impingement thing is overblown. Yeah it can look and feel a little awkward, but pain is more likely due to overload rather than impingement. Given that you're a pro physical therapist, I would advise you to look at some contradicting voices in your field, and reconsider whether this is actually an issue. I won't do this exercise anymore due to an abundance of caution, but I'd advise all watchers to do a bit more research.

  11. Sorry Jeff but the acromion bursa exists specifically to allow these movements to happen without causing injury in people with healthy shoulders. There are many other common movements done in other joints in equal tendon against bone conditions that nobody thinks anything of that are "fine". I've gone from extreme rotator cuff tendonitis and shoulder impingement to being able to do these without any problem whatsoever! Our body is designed to allow nearly every movement with resistance if properly trained and gradually adapted to, upright rows are no different. Also olympic weightlifters all around the world with perfect shoulder health are doing high pulls with heavy weights and equally aggrevating shoulder position without any problems! When this exercise causes a problem often its because people ALREADY have some degree of shoulder impingement and rotator cuff tendonitis and muscle imbalances that only rears their head when doing compromising movements like Upright Rows, like it was in my case.

  12. Ive had a double sub acromium decompression in both shoulders, probably because of many years of old school bad form weights, take care out there, shoulder injuries are no fun.

  13. Jeff I have been watching your videos for some time now and have learned more from you than I ever thought possible. I have problems with my shoulders and this exercise is one that kills my shoulder every time which is why I refuse to do it. Now after seeing your video I understand why it hurts so much. Thanks for all of your knowledge you freely share.

  14. I am still going to do upright rows because it's a compound movement that hits every part of the shoulder but the rear delt. For the real delt it's hard to say I would stop doing regular rows which can be the only 2 movements you need for your whole shoulder. And with the upright row I dont need to do shrugs.

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