Tip: Use a Wide Grip on Upright Rows

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Tip: Use a Wide Grip on Upright Rows

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<h2 class="article-detail">Use a wider grip to build more muscle. Avoid pulling the elbows above shoulder height to prevent injury.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/nick-tumminello">Nick Tumminello</a> |</span> <span class="timeStamp3">10/24/15</span></div>
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<div class="articleLeadImage"><img alt="Upright-row" src="https://www.t-nation.com/system/publishing/articles/10003067/original/Upright-Row.jpg?1444072467"/>;
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<p>A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop, we need to also consider exercise safety. Avoid pulling the elbows above shoulder height.</p>
<p>Studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods.</p>
<h4><a href="https://www.t-nation.com/training/6-grip-tips-to-build-more-muscle">Related:  6 Grip Tips to Build More Muscle</a></h4>
<h4><a href="https://www.t-nation.com/training/traps-are-the-new-abs">Related:  Traps are the New Abs</a></h4>
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<aside class="authorBio col-xs-12" readability="8.0407523510972"><a href="https://www.t-nation.com/all-articles/authors/nick-tumminello"><img alt="Nick-tumminello" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/38/medium/Nick-Tumminello.jpg?1443150053"/></a>;
<p><nobr>Nick Tumminello</nobr></p>
<p class="bio">Nick Tumminello is the owner of Performance University in Fort Lauderdale, FL, which provides practical education for fitness professionals worldwide. Nick also coaches professional athletes, bodybuilders, figure models, and exercise enthusiasts of all fitness levels. </p>
<h4><a href="https://facebook.com/nicktumminello"; target="_blank">Follow Nick Tumminello on Facebook</a></h4>
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https://www.t-nation.com/training/tip-use-a-wide-grip-on-upright-rows