The upright row is a resistance exercise involving lifting a weight, such as a barbell or dumbbells, from the waist up toward the collarbone or chin level. This movement effectively targets the shoulder and upper back muscles, specifically the deltoids and upper trapezius. However, the exercise is controversial due to the specific, unnatural position it forces the shoulder into during the lift. This article explores the anatomical reasons for this criticism, focusing on how the mechanics of the upright row can compromise the shoulder joint.
Understanding Shoulder Impingement
The primary concern with the upright row is its propensity to cause or exacerbate subacromial impingement. The shoulder joint is highly mobile, but this range of motion reduces stability. The glenohumeral joint is overlaid by a bony arch formed by the acromion, a projection of the shoulder blade.
Beneath this arch is the narrow subacromial space, which houses soft tissues like the bursa and the supraspinatus tendon. When the arm is raised (abducted), the space between the head of the humerus and the acromion naturally decreases.
The upright row combines this upward movement with strong internal rotation. Normal shoulder mechanics require the humerus to externally rotate as the arm is lifted to prevent the greater tubercle from colliding with the acromion. When the shoulder is internally rotated, the tubercle rolls forward, narrowing the subacromial space.
This combination physically pinches the soft tissues within the tunnel. Repetitive compression can lead to inflammation, irritation, and potential tendon damage. This mechanical pinching action defines shoulder impingement, and the upright row actively puts the shoulder in this compromising position.
How Grip and Elbow Height Increase Risk
The execution of the upright row controls the degree of risk by influencing internal rotation and elevation. Grip width is a major variable, as a very narrow grip forces the humerus into maximal internal rotation. Using a straight barbell with a close-grip locks the joint into the most vulnerable position throughout the range of motion.
A slightly wider grip, or using separate dumbbells, can mitigate some forced internal rotation by allowing a more natural path. However, a wider grip does not eliminate the fundamental problem of combining arm elevation with an internally rotated position. The barbell dictates a fixed hand position that is less accommodating to natural shoulder mechanics than free-moving dumbbells.
The height to which the weight is pulled is the second factor that increases the potential for injury. Traditional instructions suggest pulling the bar up to the chin, which requires the elbows to rise significantly above the shoulder joint. When the arm is abducted beyond 90 degrees while internally rotated, the mechanical impingement risk escalates.
To perform the movement with less risk, elevation should be strictly limited, ensuring the elbows never rise higher than the shoulders. Lifting the weight past this point guarantees the bony structures are maximally compressed against the soft tissues in the subacromial space. This high-elevation movement creates the highest potential for chronic irritation and injury.
Safer Alternatives for Shoulder and Trap Development
The muscles targeted by the upright row—the middle deltoids and upper trapezius—can be effectively and safely trained using alternative exercises.
Dumbbell Lateral Raise
This exercise targets the medial deltoid without forcing internal rotation. It allows the lifter to keep the arm in a neutral or slightly externally rotated position, preserving space in the subacromial area.
Dumbbell Shrug
The Dumbbell Shrug is a safer option for the trapezius, isolating the upper traps through simple shoulder elevation. This movement avoids significant shoulder joint rotation or abduction, focusing the load entirely on the intended muscle group.
Face Pull
The Face Pull targets the rear deltoids and promotes shoulder health by encouraging external rotation. This exercise helps offset the common internal rotation posture often developed from modern living.