What muscles do wide grip upright rows work?

Incorporating wide-grip upright rows into your training program is a great way to target the serratus anterior, lateral deltoids, side delts, rear delts, rhomboids, and trapezius muscles.

What type of grip is used when performing an upright row?

The upright row is typically practiced with a shoulder-width grip, but you can adjust it slightly to bias certain muscles over others. Grab the bar close to target your shoulders, and widen it out if you want to emphasize your traps.

Are close grip upright rows safe?

Close-Grip Barbell Upright Row

“Using a narrow grip as you row can create an impingement stress, raising the odds of rotator cuff muscles and tendons becoming trapped in the shoulder joint,” says Tumminello.

Do upright rows work forearms?

Close-Grip Upright Row

This version also places a fair degree of stress on upper traps as well as the forearms, which are worked to a lesser degree in the wide-grip row. With a close grip, your hands should be about 6-8 inches apart on a barbell.

Do upright rows work rear delts?

But also surprising is the fact that the wide-grip upright row also increased muscle activity of the rear (posterior) deltoid head. So use the upright row in this manner for better development of both the middle and rear delts, as well as the traps.

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What is upright row good for?

An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.

Are upright rows worth doing?

Upright barbell rows have been considered one of the best muscle building exercises for your back and shoulders. This exercise targets your front and middle heads of your shoulders, your traps, rhomboids, and even biceps. … Make sure not to lift the bar too high — this can cause shoulder impingement.

Why upright row is bad?

The problem with upright rows

The main issue with upright rows is the risk of shoulder impingement. … When these two bony prominences come together, impingement occurs, and this can create shoulder pain. Shoulder impingement is a direct result of the technique used.

What is a sissy squat?

A sissy squat is a quadricep targeting exercise that focuses on leaning backwards and bending from the knee to achieve the bottom of the position, rather than hinging from the hips and sitting down like in a traditional squat.

Can upright rows replace lateral raises?

Use upright rows to get a solid blend of lateral deltoid and trap development, while lifting the most weight. Use lateral raises if you’d prefer to target your lateral delts almost exclusively, as they’re much more of an isolation exercise. Neither the upright row or lateral raise is inherently better than the other.

What muscles do shrugs work?

What muscles does a shoulder shrug work? The main muscles that shoulder shrugs target are the trapezius muscles. These muscles are located on either side of your neck. They control the movement of your shoulder blades as well as your upper back and neck.

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Does upright row hit serratus?

The main muscles being worked are the deltoids, upper traps, and rhomboids, but this tends to leave out the lower traps, lats, and serratus anterior which all play a role in stabilizing the scapula so that the arms can hang off it and lift the weight.

What do wide grip dips work?

Dips For Triceps

For starters, you should use a grip no wider than shoulder-width. … You can accomplish this by keeping your legs straight down below you, which will position your body more upright and place more emphasis on the triceps.

Are dumbbell upright rows safe?

The upright row is one of the most harmful exercises you can expose your shoulders to. … Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder. This may not hurt immediately; it may not even hurt for a long, long time.