I'll show you what to do . Allow wrists to flex as dumbbell rises upward. For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead. It offers great strength, stability, and mass development. Upright row alternatives 1. It's this one! Grip the middle of the dumbbell handle with an upright posture, shoulders down and back with glutes and quads engaged. via Gfycat. An upright dumbbell row or upright cable row is a much safer alternative overall.. On top of these 2 modifications, also make sure to perform your upright rows using moderate weight (8-12 reps) and using strict form with a deliberate, controlled rep cadence. Once the dumbbells reach shoulder height, lower them with plenty of control, back to the first position. You can use a weight that suits your ability to get a perfect movement. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. Step-by-Step Instructions Grab two dumbbells and start with them at arm's length in front of the thighs, palms toward the body. An upright row is an exercise that uses minimal equipment. Stand so the bar is about 1 inch from your thighs. Press the weights over your head and lower them back towards your shoulders. Allow wrists to flex as dumbbells rise upward. The only way to overcome the inadequacy of the upright row is to stop using barbells and instead use dumbbells and perform something called the high pull. The 15 best seated cable row alternatives are: Underhand Barbell Row Pendlay Row Bent Over Dumbbell Row Alternating Dumbbell Row Chest-Supported Row Machine Iso-Lateral Chest-Supported Row Incline Prone Dumbbell Row Barbell Seal Row Dumbbell Seal Row Seated Resistance Band Row Landmine Row TRX Suspension Trainer Reverse Row Machine T-Bar Row Your grip should be just less than shoulder width. This is a good upper back strengthening protocol. I love single-arm dumbbell row exercises - everyone should be practicing them. Some other similar lifts to the barbell upright row include: Dumbbell Upright Row. Barbell high pull 7. It allows the hands some freedom of movement so that your grip width can vary throughout the lift. Barbell Cuban press Upright Row Alternatives - Wrapping Up Exercise Pull dumbbell to front of shoulder with elbow leading out to side. Keeping the core tight, avoid leaning back as . The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. Elbows should be going to the sides and up, rm parallel to the ground - not higher! This is one rep. doing them really strict so that you can get a good workout without too much weight torquing your shoulders. Hinge and bend your body so that your torso is parallel to the ground. Your grip should be just less than shoulder width. You will need a bench and dumbbells for the exercise. Face pull 3. Biceps Brachii It is done by holding a weight at arm's length against your body with your palms facing in toward your body. TRX INVERTED ROW Place body slightly forward with hand on knee for protection. . Keep a firm grip on the dumbbell. Using dumbbells in the upright row can help to increase unilateral muscle development and address any asymmetries . KILLER shoulder workout for mass - leaning cable lateral raise. In terms of developing muscular strength and recruitment, there are few exercises that compare. Next, stand straight up to lift the bar off the safety stops. . . How to do it: Place a pair of dumbbells at the head of an incline bench. But if you're focusing on upright rows, you won't get the delts of your dreams. It is performed on a cable pulley machine with a straight bar attachment but variations of the movement include the use of a standard barbell, an EZ bar, dumbbells, or kettlebells. Same movements as detailed . How to: Stand with your feet hip-width apart and place a resistance band under your feet. A barbell in your hands (overhand grip - palms facing your body. The high pull allows you to get your. . Dumbbell upright rows 2. Dumbbell Lateral Raise Want to know the single most important exercise you can do to strengthen your shoulders? The muscle clean and snatch is an advancement on the high pull and upright row. Many lifters tend to lift the dumbbells slightly higher than the shoulder height during the training. Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. Using a rope attachment on the cable station is a more shoulder-friendly version of the upright row. It works primarily on the lateral deltoids. Upright Row using the Smith Machine. An Egyptian lateral raise is a great alternative to the upright row to hit that lateral delt. You want to maintain a healthy amount of blood flow when working out, and remaining slightly relaxed while engaged is the best way to dothat. Your arms are extended in the start position . We can only use dumbbells! Wiki User. But if you're focusing on upright rows, you won't get the delts of your dreams. That's because you're lying prone on an incline bench, which takes the lower back out of the movement. Lift the dumbbells to your shoulder level with your palms facing forward. Like a lateral raise, an upright row can be done with dumbbells, kettlebells, or similar weights. The advantage of a cable upright row is the continual tension during the exercise from the cable upright row. Same movements as detailed above. The dumbbell upright row has the benefit of working the same muscles as the barbell upright row, but removing that bar in the middle allows for a more natural range of movement, which we now know is the biggest issue with the upright row. [3] Stand with your feet about shoulder width apart, your back should be straight and your knees slightly bent. Ox, I'm doing Jaimie Eason's 12 week program for women. Why Your Biceps Aren't Growing. 8 Best Upright Row Alternatives 1. Cable Upright Row You perform the cable upright row with a low pulley and bar attachment. You don't need them if it hurts you though. Dumbbels or rope attachment might help, reverse upright rows too. This is a good body weight alternative to the upright row. grublle 5 yr. ago. 4 Not As Effective As Upright Row Alternatives. This upright row variation has the lifter take a wider grip (snatch grip) which in turn forces the bar to stay closer to the body in the pull via increasing the elevation of the elbows. Stand up straight and let your hands hang by your sides. The Upright Row - this is a classic muscle builder for the shoulders, but if you're doing it.I can pretty much guarantee you an eventual shoulder problem! The dumbbell lateral raise, just like the upright row, is a free-weight exercise. Hold the dumbbells at arm's length down by your thighs with your palms facing towards you. Using dumbbells or kettlebells can alleviate this problem, because your hands are free to move, but the exercise still isn't an ideal motion for shoulder health. The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. The below muscle groups are targeted by the upright row movement. Pause, then reverse the movement, lowering the weights back to the starting . 1. High pull The Dumbbell Upright Row in Training Routine Wrapping Up Muscles Worked What makes this exercise so effective is that it works several muscle groups and we've explained a little about each one involved below. Repeat this motion with the light weights 10-15 times to prepare your muscles for the dumbbell upright row. To start, take up your dumbbells with an overhand grip. For the most effective exercise, use a . This may be more comfortable of a position for you and can work to fix any imbalances caused by other workouts. Four-way shoulder complex 10. Upright Rows are typically the most problematic variation because your hands are locked into position, which is more likely to cause a shoulder problem. How To Attach a rope handle to a cable machine. Cable side shrug 4. Listed below are some of the many alternatives of the upright row exercise: Barbell Shrug With the barbell shrug, the trapezius and rhomboids muscles are activated without the inclusion of internal rotation motion. Barbell upright row 2. Dumbbells, kettlebells, medicine balls, 5-gallon buckets filled with sand, plates, and most anything else you can get a solid grip on can be substituted for the barbell in this movement. One advantage of this variation is that you can change the angle of the movement based on where you stand. It's time to give you an alternative method that. Barbell High Pull By. Anchored Upright Raises - this is an alternative that will target your traps and rhomboids a little bit more as you don't vertically row up and it's also a good variation if you find it harder to adjust the resistance with your stance and the grip on the band perfectly. Try cables or dumbbell upright rows instead of barbell . The main difference between a barbell high pull and the upright row is that the latter requires very little effort from the legs and lower body to propel the bar upwards. Capped shoulders will help sculpt your silhouette. Not only that, the back muscles as well as the core are engaged in this exercise which will ultimately contribute to better posture. As you pass the horizontal, have your palms slowly rotate, facing forward. The elbow position should form 45 degrees. 8 Upright Row Alternatives for . However, it causes a few problems due to the inherent motion of the exercise . The 8 best upright row alternatives are: Barbell High Pull Seated Muscle Snatch Single Arm Dumbbell Power Snatch Dumbbell Lateral Raise Band Lateral Raise Cable Face Pull Dumbbell YTW TRX YTW In the article below, we'll cover the most important details you need to know when selecting an alternative for the upright row. Alternatives for the Upright Row. . Upright Cable Row Making use of all the benefits that come with utilizing a cable machine, the upright cable row is an excellent alternative to the free weight upright row for individuals that find themselves uncomfortable with the use of dumbbells or barbells - or those seeking to employ a more specific angle of resistance in their training. Again, do ten reps. Lastly, execute ten dumbbell upright rows with the weights down in front of your thighs. When doing dumbbell upright rows, only your hands are involved in swinging the dumbbells. Top Answer. 3. Reverse the motion slowly back to the bottom. Perform the exercise standing up. Then lower the arms to the starting position. A face pull is a movement that best mimics the muscle activation of a barbell upright row. Find high-quality stock photos that you won't find anywhere else. Another alternative to the barbell upright row is to use a cable and rope attachment, which can make the upright row feel a little easier on the wrists. Alternatives to Upright Rows. How to do Dumbbell Upright Row Setup Grasp dumbbells and pose with hands facing front of thighs. [4] Keep your chest high and eyes forward. 2. There are plenty of varying row exercises. . The real magic happens for the lateral delts at the top of the lift. How to Do Dumbbell Upright Rows With Proper Form. - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw. . Try these 5 exercises instead. Cable Front Press . Slowly return to the starting position. Exercise Pull dumbbells to front of shoulder with elbows leading out to sides. Slowly lift the dumbbells, keeping them close to the body with your elbows driving the motion. Are armpit rows safe? Due to the cable passing between your legs you are able to really focus on the middle portion of the delt. Pull the dumbbells upward along the abdomen and chest toward the chin. Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Snatch Panda Pulls 3. . However, as I've mentioned above over activation of the upper Trapezius muscles can lead to serious postural issues and pulling a weight while your arms are internally rotated can damage your shoulders. Lift the barbell straight up towards your chin. Written by MasterClass. In this article, we will explore the . 5. Cable face pulls 4. Keep your feet at shoulder-width apart. Single Arm Dumbbell Power Snatch In addition to such a benefit, the renegade row is also normally performed with dumbbells as well - requiring that no additional equipment be acquired in order to perform a substitute exercise. Have your hands gripping a barbell (shoulder-width apart) or two dumbbells, and keep the weight off of your . Put a slight bend in your elbow and raise the dumbbells straight out to your sides, feeling the resistance from the band increasing as you get closer to the top. The dumbbell lateral raise activates the deltoids while using the traps. 1. How to do Seated Dumbbell Upright Row Setup Rest on edge of bench with knees well separated. Then raise the dumbbells up until your arms are in line with your ears to form a 'Y' shape. Set the bench angle to 45 degrees. The most simple alternative is replacing the barbell with dumbbells. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . How to Do Upright Row Stand with your feet shoulder-width apart. high pulls. Barbell upright row is a very safe exercise but only if performed properly. 7 Best Cable Row Alternative Exercises 1) Dumbbell Rows. How To Do DB Upright Row Hold the dumbbells at arm's length down by your thighs with your palms facing towards you. dumbbell or cable upright rows. The dumbbell lateral raise is the best exercise you can do for your shoulder joint. The movement is the same only using one dumbbell and this can . This variation is most prevalent at CrossFit gyms. Repeat the movement again. The incline dumbbell row is the most lower back-friendly bent-over row alternative. . The dumbbell upright row is a good alternative to use with the absence of a bar. Your feet should be shoulder width apart. The bottom line An upright row. Lift the dumbbell, get it as close as possible to the chest height using your arms, and elevate your shoulders to squeeze your trapezius muscles. Grasp dumbbell between legs with neck straight under head. Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. STARTING (INITIAL) POSITION: Stand with your feet shoulder-width apart, grasping the dumbbells so that your palms face your body (overhand grip) and your knuckles point away. Dumbbell upright row tips 4 Variations / Alternatives 1. Initiate the lateral raise with straight arms. Cable upright rows are a resistance exercise that primarily targets the lateral delt muscles on the outside of your shoulder. Egyptian Lateral Raises. The kettlebell and/or dumbbell front raise is yet another possible free weight alternative to the upright row that activates the deltoids, biceps brachii and trapezius muscle groups in a similar manner and intensity - though it may also include a similar level of injury risk as the upright row itself. The elevated plank row is an upright row alternative exercise that can help you target your back and core muscles. At the top, the elbow should be higher than the wrist, and above the shoulders. Do upright rows with dumbbells. Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body. Let's dive in! The reason that many people perform the kettlebell upright row is to develop the upper back and shoulder muscles.. Fat Loss. 2) Muscle Clean / Snatch. Try it you'll see! The only difference would be the field of movement, face pull works horizontally, whereas, barbell upright rows work vertically. Whether you're an experienced bodybuilder or a novice lifter, the dumbbell upright row is one of the best shoulder workouts you can add to your weightlifting program. full 12 week push,pull,legs program!- build muscle & strength! Do all your reps on one side and then repeat on the other. In this article, I'll give you a half dozen upright row alternatives that are a lot safer and more effective. Your elbows should be higher than your forearms through the lift. If you are concerned about your shoulders while doing upright rows, there are several other alternatives that you can incorporate into your fitness routine that will work the same muscle groups - without the possible pinching at the shoulder joint. Snatch Grip High Pulls (from hip) 2. The Solution: Do Upright Row with a Rope and Cable. Then, lift the dumbbells up and out, like a bird lifting their wings, while keeping the arms extended and not bent. Hold dumbbells and the handles of the resistance band at your sides with your palms facing in. Tips Flex knees slightly and stand upright with good posture. If you want to shake things up with your routine, replacing upright rows with something similar, stick to these exercises first. This section will show you how to do an upright row on the Smith machine using a narrow grip. Sit on the edge of a bench with two lighter dumbbells in each hand, resting at your sides but . Pull the rope up the front of the torso. but there's a catch. Raise the dumbbells until they are in line with the shoulders. Instructions. The KB upright row is very similar to the dumbbell version except for the shape of the weights. Alternatives Of Barbell Upright Row Face Pull. Stand with your feet at shoulder-width apart and carry a dumbbell in each hand with a neutral grip. Muscles Worked. Flex knees slightly and stand upright with good posture. . 2. You can use a range of grips from very close to very wide, with each one affecting your trapezius muscles slightly differently. This allows for independent movement since each side is worked isolated from the other. Lower and repeat. Dumbbell farmer's walk 3. Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. First, set the safety stops so the bar rests at about mid-thigh level. 2. Cable Row. Keep your knees slightly bent and your chest up. Watch on. Rather than row straight up, lean back slightly. Your back should be straight, chest up, core engaged. Renegade Row - 4 x 15/ 10/ 8/ 6; Scapular Retraction - 4 x 30/ 20 / 15 / 10; Dumbbell Front Raise - 4 x 20/15/10/10; Search from Upright Row Dumbbell stock photos, pictures and royalty-free images from iStock. Fxlyre 5 yr. ago. It works your deltoids, teres major, and rhomboids harder than any other exercise. The Upright Row is performed to build the trapezius muscles. Now, this is a variation to the side lateral raise but it's also a safer alternative to the upright row since there's not as much internal shoulder rotation. Bend your. 4. Dumbbell lateral raise 8. Workout Two: Cables +Dumbbells. Hold your dumbbells with the palms facing each other in front of your body with your arms straight. Back in the day, this exercise was pretty much all you needed to develop massive shoulders and get that 3d look - at least that's what all fitness magazines were telling us.Name an alternative exercise for barbell upright row? 2. Take hold of the rope with a double overhand grip. Dumbbell Upright Row 1. Single arm dumbbell snatch high pull 4. 2012-04-22 16:43:41 2012-04-22 16:43:41. Then grab the bar with an overhand grip and hands 6-12 inches apart. Step-by-Step Instructions Grab two dumbbells and start with them at arm's length in front of the thighs, palms toward the body. Face Pulls Upright row alternatives - the bottom line Upright rows - the problem Incline prone shoulder press 9. Pull the dumbbell up while taking the elbow up and out away from the body. Cable upright rows 5. At the top, the elbow should be higher than the wrist, and above the shoulders. The barbell high pull makes for a great substitute for the upright row as it targets very similar areas and muscle groups. Stand tall with good posture and a braced core with your feet shoulder-width apart. If you are yet to acquire a set of dumbbells or a weight bench for your home gym, then, we recommend checking the Adjustable dumbbells and adjustable weight bench from Bowflex. Set up on the lat pulldown machine with an upright torso and a wide grip on the bar. How it's done: Pause, then reverse the movement, lowering the weights back to the starting position. Dumbbell Upright Row: Step-by-Step Instructions. Do 10-15 reps, 3-4 sets. At the top, the thumb end of the dumbbells will be close to touching. 3. A front raise, again, much like the upright row, can be done with dumbbells When doing a front raise, make sure to focus on not locking your elbows. Single-arm kettlebell upright row 6. The 10 best upright row alternative exercises 1. Pull the dumbbells upward along the abdomen and chest toward the chin. The upright rows are part of her "push" day which also includes pushups, incline DB presses, flat bench DB presses, DB shoulder presses . Last updated: Sep 13, 2021 3 min read.