Wide-grip barbell upright rows

A shoulder exercise I used to do often, and will be getting back to.

Category:

Sports

Tags:

• shoulder
• training

[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.

[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.'

[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. :)

[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!

[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.

[vijfendertig]

nobody asked u to pose

[TheChilliT]

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

[Warchick3n]

Narrow grip is Traps. Wide grip is shoulders.

[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?

[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.

[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

[cliftonkeenswijk]

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