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    Coming Up The Ranks aKKi's Avatar
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    Default Upright Row- narrow or wide grip?

    I recently incorporated the Upright Row into my Pull workout, mainly for my lateral delts (rather than traps). I find it hard to use a narrow grip without having pain in my wrist, so i use a medium/narrow grip (i.e. where the smooth surface on a standard barbell turns sharp). i am wondering if anyone could tell me the different effects of the different grips. which grips work which muscle more?

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    Regular Poster bigandstrong's Avatar
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    Default

    narrow = works traps more
    wide = works shoulders more
    Hope that helps mate!
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    Watchin what yer doin! tadolfi's Avatar
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    Quote Originally Posted by aKKi View Post
    I recently incorporated the Upright Row into my Pull workout, mainly for my lateral delts (rather than traps). I find it hard to use a narrow grip without having pain in my wrist, so i use a medium/narrow grip (i.e. where the smooth surface on a standard barbell turns sharp). i am wondering if anyone could tell me the different effects of the different grips. which grips work which muscle more?
    Just remember that if you are using this for shoulder work, you are not at an ideal range of motion to get the most out of lateral raises. Extending your arms and "pushing out" while going up actually puts more stress on the tissue.
    I feel you will hit the rotator more than the lateral head by using a wide grip on upright rows.
    Therefore, I myself, would not do wide grip upright rows.
    Just my 2 cents.
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    The Essence of Elegance NicoSuave32's Avatar
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    Default

    Quote Originally Posted by bigandstrong View Post
    narrow = works traps more
    wide = works shoulders more
    Hope that helps mate!
    that what I've always heard so I gonna agree with that
    Last edited by NicoSuave32; 12-24-2008 at 04:54 PM.
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    Default

    Quote Originally Posted by tadolfi View Post
    Just remember that if you are using this for shoulder work, you are not at an ideal range of motion to get the most out of lateral raises. Extending your arms and "pushing out" while going up actually puts more stress on the tissue.
    I feel you will hit the rotator more than the lateral head by using a wide grip on upright rows.
    Therefore, I myself, would not do wide grip upright rows.
    Just my 2 cents.
    You mention that you would not do these with a wide grip as they hit the rotator cuff. Is this because they do not hit the rotator cuff in a safe way/put unsafe stress on those small muscles? Or are you just addressing that wide grip would not be an appropriate exercise for regular shoulder work? I tend to hit my rotator cuff once a week with internal and external rotations and am wondering if wide grip upright rows would be a good rotator cuff exercise?

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    Coming Up The Ranks aKKi's Avatar
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    Default

    Quote Originally Posted by bigandstrong View Post
    narrow = works traps more
    wide = works shoulders more
    Hope that helps mate!
    thanks mate, helps a lot. as i intend to work medial deltoids, wide grip is fine. thanks once again mate!

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    Watchin what yer doin! tadolfi's Avatar
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    Default

    Quote Originally Posted by ecervone View Post
    You mention that you would not do these with a wide grip as they hit the rotator cuff. Is this because they do not hit the rotator cuff in a safe way/put unsafe stress on those small muscles? Or are you just addressing that wide grip would not be an appropriate exercise for regular shoulder work? I tend to hit my rotator cuff once a week with internal and external rotations and am wondering if wide grip upright rows would be a good rotator cuff exercise?
    The second comment - not a staple I would include in regular shoulder work.
    I would say you are doing it right - stick with isolation exercises for rotators.
    Just my opinion.
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    Smile

    Quote Originally Posted by tadolfi View Post
    The second comment - not a staple I would include in regular shoulder work.
    I would say you are doing it right - stick with isolation exercises for rotators.
    Just my opinion.
    Cool...Thanks

 

 

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