Upright Rows

Running Bing

I hear there not good for you...Just how bad are they?


I work out at home so the only other alternative I have for my traps are shoulder shrugs which unless I have been misled are an isolation exercise.


Would three sets of 8 reps a week really do nay harm or am I being overly cautious? What do people do as alternatives?

Dragan

The Upright row, depending on hand placement is for the deltoids and the traps. A wider grip places more emphasis on the delts, a thinner grip on the traps. For me though it is a largely ineffective exercise. It can be very difficult to move enough load to really hit anything the way you want to.

For Traps things like Shrugs and Cleans and heavy deads are infinitely more effective. For shoulders pressing and front/rear/lateral raises are the best way to stimulate growth of strength and size.

BaZmO*

Dragan wrote: »

For shoulders pressing and front/rear/lateral raises

What are rear raises?

Vegeta

BaZmO* wrote: »

What are rear raises?

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

I think they can be done sitting on the edge of a bench aswell (don't know how much that takes away from the exercise but if its purely for shoulders then not much I'd say)

g'em

Dragan wrote: »

For Traps things like... heavy deads are infinitely more effective.

seconded

Lift heavy stuff and your shoulders and upper back will respond in kind. If you have limited equipment, flip tyres, pick up rocks and logs, drag home-made sleds, be inventive.

maradona10

upright rows can cause impingement of the nerves in the shoulder.

look up demos of high pulls on the net.

this ex will hit the required muscles but will also considerably help with your power development.

you will need to use a lighter weight than u can use for rows but its more beneficial.

there is a much wider hand spacing on the bar and u use your legs for drive

BaZmO*

Vegeta wrote: »

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

I think they can be done sitting on the edge of a bench aswell (don't know how much that takes away from the exercise but if its purely for shoulders then not much I'd say)

I call them Prone flys. Well actually the instructor in the gyms called them that years ago and I've always called them that since.

Running Bing

I do Deadlifts and also military presses would that be enough?


Basically Im not trying to get a body like Ronnie Coleman, just want a bit of mass and more strength but I am worried about things not being in proportion i.e. I dont want my chest and shoulders getting developed but my upper back not.


The exercises I do at the moment are Deadlift, Bench press, incline press, barbell press, military press, arnold press, dumbell squats, bent over rows and upright rows.


Should I just substitute the upright rows for shrugs?

Colm_OReilly

just want a bit of mass and more strength but I am worried about things not being in proportion

Well if that's your goal you should really only be doing compound lifts, and they'l lwork your body in proportion. Throw in some regular and hand stand push ups, some pull ups too and you'll be fine. I'd also recommend you drop your presses down a bit, cutting out some of the exercises or at least rotating them and lifting heavier on the ones you leave in.