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The Upright Row…Stop It Now and Save Your Shoulders!

The Upright Row…Stop It Now and Save Your Shoulders!

I’ve written and taught on the topic of the exercise called the ‘Upright Row’ many times in the past.  Sadly, people are still performing this most awkward and dangerous exercise.  I guess I will try to keep reaching as many people as possible about this movement.  It is responsible for too many injuries.  This blog falls on the heels of a prior blog about ‘side deltoid raises’ and the issue of impingement.

The upright row is responsible for shoulder damage.  I cannot tell you how many times I’ve seen injuries occur right in front of my face with people performing this exercise. Ouch!  Let’s look at the picture above and break it down!

The upright row movement is a flexion/abduction movement of the shoulder rolled in with internal rotation and a bit of retraction, all while under load. What does this do for your shoulder? Well, nothing too much on the good side and a lot on the bad side (meaning, it’s bad). This movement is notorious for impinging the supraspinatus muscle.  It just so happens that the supraspinatus is the most damaged rotator cuff muscle.  The more distal fibers lie under the acromion process. Continue Reading →

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Work to Avoid Shoulder Impingement!

Work to Avoid Shoulder Impingement!

So, what is wrong with what the person is doing above?  She’s smiling and exercising…all good, right?  Uh, no!  I’ll cut to the chase.  That woman is looking at significant shoulder damage coming her way due to the movement she is performing.

Many people go the gym and try to isolate, or train, their shoulders.  There is plenty of debate about isolation movements vs. more regional training, but we’ll leave that for another day.  There are many machines the people use to work on their shoulders and there are plenty of exercises with dumbbells.

This discussion is about one particular exercise that rates high on my list of ‘Don’t Be a Meathead.’

Let’s first start with anatomy.  The supraspinatus muscle is one of the 4 rotator cuff muscles and its function is shoulder abduction in the SCAPULAR plane along with a bit of external rotation.  The problem with this muscle is that it travels under a bone that comes off the scapula, called the acromion. Continue Reading →