{"id":7792,"date":"2013-04-09T12:00:30","date_gmt":"2013-04-09T16:00:30","guid":{"rendered":"http:\/\/leehayward.com\/blog\/safe-upright-row-variation-to-eliminate-shoulder-pain\/"},"modified":"2013-04-09T12:36:47","modified_gmt":"2013-04-09T16:36:47","slug":"safe-upright-row-variation-to-eliminate-shoulder-pain","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/safe-upright-row-variation-to-eliminate-shoulder-pain\/","title":{"rendered":"Safe Upright Row Variation To Eliminate Shoulder Pain"},"content":{"rendered":"<p>Upright Rows are a great exercise to work the traps, side, and rear deltoids. But the way most people do them can cause a lot of discomfort.<\/p>\n<p>In this blog post you&#8217;re going to learn a safe variation that will allow you to perform the upright row pain free and allow you to maximize muscle activation from this exercise.<\/p>\n<p>When doing the barbell upright row variation a lot of strain gets placed on the wrist joints because your hands are locked into a fixed position. And the higher your row the more it twists and kinks your wrists. <\/p>\n<p>This makes the exercise painful to do and it also limits the muscle stimulation you are able to place on your shoulders. But there is a very simple variation that you can do that will totally eliminate this problem and allow you to perform upright rows pain free, just the video demo below&#8230;<\/p>\n<p><center><br \/>\n<strong><font color=\"brown\">Click PLAY To Watch The Video:<\/font><\/strong><br \/>\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"http:\/\/www.youtube-nocookie.com\/embed\/75pvs9H4LzU?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<I><U>Note:<\/u> if you are on an iPad and can&#8217;t watch the embedded video clip above,<br \/>\nyou can watch it right on my YouTube Channel by <a href=\"http:\/\/www.youtube.com\/watch?v=75pvs9H4LzU\" title=\"Upright Row Exercise Variations\" target=\"_blank\"><U>Clicking Here<\/u><\/a><\/i><br \/>\n<\/center><\/p>\n<p>To overcome this problem, all you have to do is preform your upright rows from a low pulley cable and instead of using a straight bar attachment, use 2 single handle attachments <em>(you could also use a rope attachment as well).<\/em><\/p>\n<p>Having 2 separate handles will allow your hands and wrists to rotate in a natural movement as you row up making the exercise much more comfortable to perform. Not only that, but it allows you to get a better peak contraction throughout your upper back because you can row higher and squeeze your muscles hard through a full range of motion.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/leehayward.com\/blog\/wp-content\/uploads\/2013\/04\/low-cable-upright-row.jpg\" alt=\"Low Cable Pulley Upright Row\" width=\"471\" height=\"325\" class=\"aligncenter size-full wp-image-7795\" srcset=\"https:\/\/leehayward.com\/blog\/wp-content\/uploads\/2013\/04\/low-cable-upright-row.jpg 471w, https:\/\/leehayward.com\/blog\/wp-content\/uploads\/2013\/04\/low-cable-upright-row-300x207.jpg 300w\" sizes=\"auto, (max-width: 471px) 100vw, 471px\" \/><\/p>\n<p>Give this low pulley cable upright row variation a try for yourself and than leave me a comment below to let me know if you find it better than the barbell variation.<\/p>\n<p>all the best,<br \/>\nLee Hayward<br \/>\n<em>(Your Muscle Building Coach!)<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upright Rows are a great exercise to work the traps, side, and rear deltoids. But the way most people do them can cause a lot of discomfort. In this blog post you&#8217;re going to learn a safe variation that will allow you to perform the upright row pain free and allow you to maximize muscle activation<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[37,12],"tags":[],"class_list":["post-7792","post","type-post","status-publish","format-standard","hentry","category-injuries","category-shoulder-workouts"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p36tGh-21G","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/7792","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/comments?post=7792"}],"version-history":[{"count":3,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/7792\/revisions"}],"predecessor-version":[{"id":7796,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/7792\/revisions\/7796"}],"wp:attachment":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/media?parent=7792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/categories?post=7792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/tags?post=7792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}