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By Lance B.
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Blog: http://lancebreger.blogspot.com/
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The Up-Wrong Row

Posted Nov 29 2008 12:25pm
How can something sowrongbe sorightto so many? 

When it's an unsupervised exercise done at the gym, that's how! This is especially the case for one shoulder exercise in particular. 

In health clubs around the world, there are individuals performingthe upright row. 

Watching the majority of you execute this move is as painful to me as watching my girlfriend go through the drivethru@McDonald's.  

I have even renamed this exercise to'theupwrongrow' because of how frequently it is done incorrectly. 

Check out what's wrong and what's right...


Up-WrongRow




What's Wrong?
  • Hand grip is too narrow 
  • Raising the bar too high
  • Head is jutting forward
  • Shoulders hiking up towards ears

Up-RightRow




What's Right?
  • Taking shoulder width or greater hand grip
  • Only raising the weight to the sternum (chest bone) or nipple line.
  • Shoulders low and relaxed

Why Does It Matter?
  • The combination of using a narrow grip and lifting the weight too high of a lift puts your shoulder in avulnerableposition which can be very stressful for the joint
  • This repeated stress can place your shoulder joint in jeopardy of injuries
  • Also muscular imbalances in the shoulder and neck can result from continuing to use improper form


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