Wide-grip barbell upright rows

[RonHarrisMuscle]

I believe I am 100% correct, but don't take anyone's word for it.. Try doing 3 sets of 20-25 reps with a wide grip and see which area gets pumped on you. A couple days later, do the same with the narrow grip. This will prove to you far better than reading someone's opinion where each grip actually stresses more.

[MrMontgomeryM]

bodybuilding dot come says "Upright rows are often included in training programs for the back. This is because when a wide grip is utilized, the majority of the stress is directed to the muscle fibers of the trapezius. With a narrow grip, upright rows become an excellent movement that targets all three heads of the deltoids. " you say opposite which is correct?

[RonHarrisMuscle]

You are under the impression that there is 'one right way' to do an exercise, because that's what you were told and led to believe. In fact, bodybuilders often find that by tweaking the standard form, they are able to activate the target muscle much better. My delts respond much better to my altered version of the exercise. And my goal is to craft a physique, not to demonstrate textbook form. As we say in bodybuilding: 'the proof is in the pudding.'

[taitofu]

I may not have a bodybuilders physique, but if you're honest you'll know that he's not doing a proper shoulder row. He's pulling it up and out, and then back at the top. It should travel straight up and down. No, it's not b/c of his chest, there's tons of clearance room. Yes, he looks pumped after, but dumbell presses will give you that pump. He has a good physique, but he's not doing a true shoulder upright row. If you're honest you can see the path the bar travels. You can't lie about that.

[RonHarrisMuscle]

Lulz, I think dumbbells are ALWAYS a safer choice. They allow you to move in a pattern that suits your particular structure the best, plus you get much less external rotatation of the shoulder joint as opposed to using a bar.

[RonHarrisMuscle]

Wide grip hits your side delts more, a narrow grip will target the traps more.

And I will be 42 next month. :)

[LulzRoyce]

@RonHarrisMuscle

What about shoulder impingement regarding the closer grip? I personally don't feel any pain or discomfort with a close grip but I don't want it to lead to any injury down the road. Is it easier on the shoulders with a EZ curl bar? or with dumbbells for increased range of motion? thx!

[kungfuman82]

There are a lot of comments and it's late so I apologize if this has been asked already, but what is the difference between performing this variation as opposed to a narrow grip? Does it target the lateral deltoid more? I assume you'd have to lower the weight you'd normally use. Is this correct?

Oh, and if I like anything like you at 41 I'll be a happy sumamabitch. :-P

[RonHarrisMuscle]

thanks Clifton - I am sure some of these kids weren't even born when I started competing in 1989, or writing in 1992 for the mags!

[cliftonkeenswijk]

@RonHarrisMuscle -kids just don't have respect these days. Everyone is a expert.

[cliftonkeenswijk]

To all the "critics", do yourself a favor.First Google 'Ron Harris bodybuilding'. After you have done that, shut up.

[SHAMOZZLE69]

this is great,i really need to add mass to my side lats b coz i look too damn narrow....great vid.

[Kigoz4Life]

ugly fuck

[btnhfool]

its cool that you posted this video and everything, but flexing and comparing yourself to others as "poor", really shows the stereotypical character of a douche bag gym rat.

[fiercey]

seems to be pulling up too fast? rockign almost. Less weight and better form would yield better results



[RonHarrisMuscle]

Ascend, you are a very, very young guy. When you have been training for over 25 years like I have, if you stick with it that is, you will probably have all kinds of lower back and shoulder issues and you too will wear a belt. Enjoy being young and injury free for now and don't worry about what a 41-year-old man has to do.

[AscendTheStaircase]

Why are you wearing a belt while doing these?

[RonHarrisMuscle]

Thanks - when I get training advice from people who haven't built any muscle and are just repeating things they read (occasionally things I probably even wrote), I brush it right off.

Like I said, if I am a millionaire I am not going to listen to a poor guy who tells me I don't know how to many money.

[birtanem8]

Hi buddy! Ignore all the negative comments about form and stuff... You doing a good job and you've got some awesome shoulder there!

[RonHarrisMuscle]

Chances are I have been training longer than you have been alive (26 years) or at least since long before you ever touched a weight. After many years, I realized that the guys with perfecf form were usually a LOT smaller than the guys who loosened up their form. Once I started doing that, I grew and grew.

So Steve, unless you are a lot bigger than me (compete drug-free at 200 pounds at 5-8, 230 in the off-season), you may want to reconsider how you train too.

[RockinAbs]

What an awful demonstration of doing UPRIGHT rows. Firstly you are going way to fast to judge if your form is right (which its not) you are not bringing the bar close enough to your body when you come up therefor coming to far out making it target your rotator cuffs rather than your shoulders. Plus you are using momentum to do the exercise so not solely targeting the shoulders as your meant to with this exercise. steve (personal trainer)

[RonHarrisMuscle]

Yes - presses will build overall size, and lateral raises and upright rows are best for specifically targeting the medial or side heads of the deltoids.

[MetaIhead89]

Is this exercise good for making your shoulder broader?

[RonHarrisMuscle]

It's like someone working at McDonald's and making 15 g's a year telling a guy who makes 150 g's a year how to make money.

[RonHarrisMuscle]

No disrespect to you, but you seem very young and you don't have much muscle mass. Do you honestly feel you should be giving advice to a 41-year-old man who competes at the National level in the NPC and who weighs 230 pounds at 5-8 in the off-season? Seriously.

[bodybuildingmethod]

You don't want to lift your barbell too fast and also swing your body; this will cause injury. Also, it looks like your doing the recommended shoulder-width grip instead of wide-grip.

For more info about the upright row workout, check out: youtube.com/watch?v=9dqqUkfKtr­g

[04saxman]

bad form dude....lead with the elbows...NOT the writs. you make it look more like a weird ass press instead of a raise.

[Nmac45]

@04saxman LOL lets see a picture of you compared to him and we'll judge who has better form... He's contracting at the top of the movement with his elbows. Raising the bar straight up and leading with the elbows would put to much stress on your shoulders and wrists, especially with that amount of weight.

[lordvoldemort578]

@Nmac45 Does this exercise work the entire shoulder complex? anteriors and middle delts? I heard It works the upper back and traps too.

[seriousshards]

Is this real life or CGI? I don't know. Good job on the delts sweet prince.

[Jahfari1]

0:33 were the magic happens! lol

[mutsnuts1989]

@airram479 HAHAHAHA!!

[Darkmustic]

nobody asked you to pose

[scotland1989able]

@airram479 ahhh hahaha i pissed myself laffin wen i read that

[vijfendertig]

nobody asked u to pose

[andrewishanukaai]

i think this way of doing upright rows is better because your arms are not as interally rotated

[Dylan32059]

this guy looks like a dipshit.

[TheChilliT]

Man he's buff. But I don't reckon his form is that great - obviously gets him results though! haha

[shinzantetsu]

this exercise only in shoulder lenght? ive been doin it narrow....about 6in between hands.

[loucrusher25]

more like upright swings....but I do have to admit you're in dam good shape

[bigtraum1]

i love this exercise... not the wide grip tho... shoulder length works like a charm... im lifting 90 and i think that might be a little 2 much... i might drop down to 80 or 75 and do more reps.... its the shit!!!

[SeshDawg]

Not entirely true... using a wider grip helps to isolate the side delts while taking some of the stress off the traps. Anything closer than a shoulder width grip, and youre gonna be asking Santa for new rotator cuffs. ELBOWS HIGH!!

[E1337Si]

no offense but wide grip is useless on upright rows. with a wide grip your wrist have to go higher to get a good contraction which puts unnecessary strain on the shoulder. it justs looks like you're doing a bad barbell front raise

use a close or shoulder width grip and keep your elbows higher than your wrist, peace.

[GlennW69]

@E1337Si Upright row-close=for the back more ,upright row-wide=for shoulders more .Learn some^^

[E1337Si]

@GlennW69 wrong pal.. since when were upright rows for the back? close grip is the only way on this movement and it works the traps, front delts and the biceps a little. Go wide grip if you wanna blow your rotator cuff.. pause at 0:23.. would you do a bench press with your arms flared at at 90 degrees like that? Learn some.

[GlennW69]

@E1337Si @E1337Si No i dont agree with ya.He does it correctly.Why would i comment a lie here.They both exist.I cant be arsed to put all names here wich muscles trained with wide.But with small you train 2 more.I bought a book for it also to learn about the muscles and wich are trained with what sort of exercises.He is doing it correctly no shit^ Specially for you a link sended PM to you, read the page and learn m8.Wide&small grip explained(wide=more shoulder,small=more back)^^

[E1337Si]

@GlennW69 i'm not saying you're lying but you are wrong. Upright rows don't work the back. You're right that a wider grips put more stress on the shoulders but it's more on the rotator cuff than the delt which is why i would avoid it.

[bxchulo320]

roidssss

[FlyyGabriel]

@bxchulo320 How can u tell? to me u're the hater....he's a bodybuilder

[bxchulo320]

hell be dead before me messing with those roids i do my work outs natural i dont shoot up

[bxchulo320]

ur a fag and u want to suck his cock

[FlyyGabriel]

@bxchulo320 stfu. i go natural and i can train like he's doing, if you can't you're the pussy here, get back in your box hater.

[bxchulo320]

ok tough guy lol i dont go to the gym i do street work outs like when i do push up when im on top of your momma. fucking faggot talk that shit in front of my face i will destroy you u wont even show ur face on ur profile pic

[FlyyGabriel]

Judging about your fat face you should have not put a profile pic lol. That said the account is new (see the date dumb).

No way a fat ass like you could stand a change, sorry your life is so bad, we can all see your frustration. Last comment from me, better to not argue with fools, we know who's who.

[bxchulo320]

dude ur a fucking queer and your mother moans my names stfu

[armil365riza]

I think by going that fast with the routine..you let gravity do lots of the work when going down.I'd try slowing it up while going down so that you're in control, not gravity

[ferrarif40]

Can't argue with the muscles but step up the weight... 95 for upright row with those muscles? When you wanna do 135 for reps come hit me up

[hoboaustin]

pulling to high. learn proper form before you try to post videos.

row to mid chest or else you start to stress your joint not your muscle.

[studiobuddy]

lol like you in better shape

[hoboaustin]

not everyone on the internet is as small as everyone else.

who knows, maybe ITS MY JOB to teach proper form to people.

[studiobuddy]

that dont mean shit might as well grow some tits

[hoboaustin]

whatever. do it his way. i dont give a shit about you or your gains.

[ProPlayMaker]

hoboaustin is right. As long as your upper arm gets horizontal, or parallel to the floor at the top, that's as far as you need to go for your delts. Just like with lateral raises, only need to bring upper arm parallel to the floor, not above. With the upright row, that means, with a wide grip, bar to lower chest, medium grip, bar to mid chest. Higher overstresses the shoulder joint.

[Muff0]

HAHAHAHA no shit what a douche bag.

[PRIVATExCABOOSE]

Congratulations on being a fucking asshole

[PRIVATExCABOOSE]

Way to pose like a douche at the end.

[XowntXihqX]

u look like u used to be bullied

[lordOFbrooklyn]

shit form

[nickg887]

good body, but you look like a fucking moron lol. looks like your face has no business on that body.

[Urphucked]

LMFAO

[babsaloops]

HAHAHAHAHAHAHAHAHAH genius

[lordOFbrooklyn]

hahahah good one

[THEGREATONE420]

you weigh like 40lbs more than me yet i'm doing the same weight at you. oh yah ur the douche at the gym who poses in the mirror after a set.

[skateboardsteve409]

theres pple like that at my gym they do a set and go check in the mirror soo annoying .

[jonnyrock26]

gay

[lsg2112]

That's some goofy facial and posing bro. Weird form too. I don't get it. How in the hell did you get big with form like that?

[Supergibb]

lol, roids bro

[dbb2797]

Form is way overrated. The idea is to stress the muscle. If you have to cheat a little bit, so be it.

[TheChilliT]

@dbb2797 yeah but good form stops you from injuring and straining muscles.

[Eldetective]

@dbb2797 i think its good to keep the form to avoid injury but i think its ok to cheat a lil on the last one or two reps when you need assistance from the rest of ure body

[TQCKyle]

What's with the douchey posing at the end?

[chrisfromoh]

haha

[ONapulitanoPazzo]

Ron, i agree this is a great excercise!

What is ur view regarding upright row grips?

I always use a narrow grip, am i missing something?

[Under7891]

mizuno im pretty sure if you lift heavy with few reps you get mass, and light with alot of reps you get definition, that's what i heard at least

[Chris27tuh]

no...

[mizunogolfer123]

ive read that in high rep training you get bigger but not as strong as u would get from low rep training, i want to be big and strong, what do u suggest?

[Markofitch]

i am gonna git cha git cha git cha Ill get cha ill get cha!!!!!

[nrg52]

Yep..

It looks like mix between front rise & upright row.

Whatewer. Both of these exr's are gr8. :)

[LenchoJr]

I notice that you let the bar move away from your chest on the way up, and then bring it back towards your body at the top of the movement. I've had shoulder probelms from doing upright rows, but I always liked them. Do you think doing it your way, as opposed to "dragging" the bar straight up the torso, would maybe not cause problems for my shoulder?

Great vid, as always.

[hydraulikz]

yes it would be better if you did it his way. if you drag straight up like you do, it would be the equivalent of sticking your hand out and twisting inward(with weight). not good for your rotator cuff at all.

[MikeDunn]

So did you try it, Lencho? I was wondering if using a cable might be better. You could take a shoulder width grip, take a step back, and pull up AND back. What do you think?

[LenchoJr]

Yes, I did. Gave them a go for about 10-12 weeks last Spring. Shoulder never bothered me. Your idea sounds good, although I think the narrower grip will involve less medial delts and more traps.