Upright rows hurting wrists- any good alternative exercises?

tech77

Hi. I find that doing barbell upright rows puts a lot of strain on my wrists. So while my delts and biceps can easily lift the weight my wrists start to hurt and I have to stop. Is there any way around this. What's a good alternative to upright rows (involving free weights). Would dumbell upright rows be better (mightn't hurt the wrists as much but can't get as much weight on them). Shame because apart from the wrist thing I actually like the exercise. Any advise much appreciated.

tribulus

I'm not sure how well upright rows hit your biceps, or delts really but I'd rather just do some curls for biceps and overhead presses for delts tbh. Maybe some lateral raises aswell.

tech77

tribulus wrote: »

I'm not sure how well upright rows hit your biceps, or delts really but I'd rather just do some curls for biceps and overhead presses for delts tbh. Maybe some lateral raises aswell.

Actually I should've mentioned traps/upper back as well in the muscle groups they hit.

So basically any good alternatives for the traps/upper back?
Shrugs maybe?
Bent over raises?

I do the lateral raises alright as well for the delts.
Thanks.

Also i heard upright rows lead to shoulder injury, another reason why I might avoid them altogether.

tribulus

Shrugs, DB rows, deadlifts, sorted.

tech77

tribulus wrote: »

Shrugs, DB rows, deadlifts, sorted.

Right, cheers.

Reyman

tech77 wrote: »

A

Also i heard upright rows lead to shoulder injury, another reason why I might avoid them altogether.

Correct! Upright rows are reckoned to cause shoulder impingement - so they are best avoided if you can!

rubadub

I dont do them anymore for the reasons mentioned. When I did I used an ez-curl bar which helped.

BossArky

Avoid upright rows as they may cause injury.

Try these:

• Military Press (standing & sitting)
• Lateral Raise
• Front Raise
• Dumbbell Rows (one arm at a time, or both)
• Reverse Fly
• Pull Ups

tech77

BossArky wrote: »

Avoid upright rows as they may cause injury.

Try these:

• Military Press (standing & sitting)
• Lateral Raise
• Front Raise
• Dumbbell Rows (one arm at a time, or both)
• Reverse Fly
• Pull Ups

Yeah i'm doing most of those.
Thanks.
About the reverse flyes though- they're meant to be done sitting aren't they.
Because i tried to do these while standing (bending at the waist) and found them impossible.
I've got a feeling my upper back could be a lot stronger.

Hanley

I find it better to do them standing than sitting... the bench doesn't get int the way when there is none!!

Bend your knees slightly and push your hips way back and you should hit the position.

BossArky

tech77 wrote: »

About the reverse flyes though- they're meant to be done sitting aren't they.
Because i tried to do these while standing (bending at the waist) and found them impossible.
I've got a feeling my upper back could be a lot stronger.

I do the reverse fly standing.

Bent your knees a bit, stick out your backside and keep your back really straight. Arch back hard.

When lifting the weights be sure not to swing them up or down quickly using momentum. The entire movement needs to be controlled so you don't pop a disc in your back.

Start off with a light weight for a few weeks and build up. I currently only use 5kg per arm but do 5 sets each time and get some nice DOMS from that. I'm sure the weight will increase with time.

tech77

Alright, thanks.
They're a bloody difficult exercise though

Dragan

Can't say as i ever saw the point of Upright rows, other that causing problems with the rotator cuffs from starting them off in a strained and overloaded position.

For the shoulders i would simply do presses, for the traps i would do deads, shrugs and cleans and if you really do want to do a similar movement pattern for whatever reason i like Sumo Deadlift High Pulls.

Thats just me though.