As a result, the lateral delts and upper traps are the main movers on this exercise — respectively. When you lower the dumbbell, you need to keep your torso stable, targeting the abdominal muscles. In the barbell high pull, a common mistake is when lifters allow the barbell to drift too far in front of them. This is why in the last few years, many established coaches no longer require their trainees to touch the bar on the chest while benching or go “ass to grass” when squatting. What muscles it works: Traps, rhomboids. As a result, you create trauma, and, in the end, all pulling movements will suffer. Unfortunately, its specificity is also a potential downfall. They are similar to cables in that they allow for a full range of motion with the same pressure applied during all stages of the movement. You can also wear wrist wraps, which help your wrist joint stay neutral. Complete all reps on the right before you switch sides. Strength | Advanced. The greatest alternatives for the upright row involves a similar movement pattern as the upright row, while targeting the lateral deltoids, upper traps, rhomboids, and biceps. Since these don’t have built-in handles, there are less potential weak points where the band could snap. Another great option, and my personal favorite upright row alternative, are cable lat raises. After the first month of working together, I had changed a lot, noticing changes in my physique. As a machine-based exercise, you’ll lose some specificity to the upright row by selecting this exercise as a substitute since you’re not using a barbell. However, it’s also common to see lifters substitute the standard barbell in the upright row with an EZ curl bar. It needs a good stretch and a full range of motion. In order to continue progressing and feel a good pump, make sure your food and hydration are on point. In the cable face pull, it’s common for lifters to perform this exercise with an overhand grip. Alternative: Upright row with bands, barbell shrug As the name suggests, it is performed by lifting a pair of dumbbells and is considered a safer way of building traps and delts than the basic barbell upright row. Want to make things challenging? Macros, Recipes & More, Cutting Without Cardio – How to Become a Fat-Burning Machine. While the lateral raise mostly works the side delt, many lifters tend to bring the dumbbells slightly higher than shoulder height. Raise the weight upwards from the side while maintaining a small bend in your arms. While dumbbell and barbell rows are more popular upper body exercises, the inverted row works virtually the same muscle groups while providing an extra advantage. I have gained more strength and leaned out within the last three months than I did in the past year! After a heavy pulling session, you forearms tend to get fatigued. That said, the isolating nature of this exercise leaves out most of the work from the upper traps since the shoulder blades end up elevating very little at the top. Behind the Neck Shoulder Press. Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. 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. Scapular Pull Ups. But today, the exercise has decreased in popularity and many people are looking for Upright Row alternatives. Dumbbell High Pull Alternative. That said, the rhomboids also assist in retracting the scapulae (shoulder blades) at the top of the exercise as you drive your elbows up and back. Close-grip Barbell Bench Press. Stand with your feet hip-width apart and hold the dumbbells at your sides. full 12 week push,pull,legs program!- build muscle & strength! One of the best ways to demolish your mid-delts using this exercise is to dropset the “whole rack” during your last set. Tried dumbbell upright row? Since the first component of the seated muscle snatch so closely resembles the upright row, you might also experience discomfort on this exercise if the upright row causes you pain. Alternatives to Inverted Rows. As a result, when (for example) you perform Upright Rows the day after heavy pulling (lat pulldowns, rows, etc), you might start feeling uncomfortable. However, you might be looking to substitute the upright row for a few reasons: perhaps this exercise is painful to perform because you’re injured, you can’t seem to feel the correct muscle groups working, or you just want to shake up your shoulder workouts with more variation. Very often is not the exercise that causes painful discomfort, but the fact that you have no energy to pull through a heavy workout. Rep Range: 4 sets of 8-12 reps each. Charles Glass is one of the legendary bodybuilders of the golden era. More so, it is also good at growing the rhomboids, biceps, and trapezius muscles. High Pull to External Rotation. Due to the light weight and small size of these plates, you could also invest in your own pair and keep them in your gym bag (click to check today’s price on Amazon). This site is owned and operated by PowerliftingTechnique.com. Power row, or something? Save my name, email, and website in this browser for the next time I comment. The exercise is similar as well, meaning you won’t have to learn anything too new. The cable face pull is a great substitute for the upright row, as it targets similar muscle groups. If you’re training for powerlifting, check out my article on the best shoulder workouts for powerlifters. With this movement, you will work your lateral delts by lifting against the tension of a band as it’s anchored to the floor. On the other hand, the lateral raise is usually performed using dumbbells. Once you’ve completed the required reps on your non-dominant side, simply match the same number of reps with your dominant side. Alternative Exercises Dumbbell Upright Row, Smith Machine Upright Row. The upright row is a free-weight exercise that targets the lateral deltoids, upper traps, rhomboids, and biceps. Keeping the dumbbells together, pull them up to even with your collar bones, bending at the elbows. And if you were feeling adventurous you might throw in some tricep work in your chest workout. Alternating arms gives maximum time under tension for each shoulder. I loved the workouts and I never felt restricted in my diet. This exercise is usually performed with dumbbells, but it can also be done with small plates for lifters who require lighter loads. Usually, it is performed using a standard barbell or EZ curl bar. For this reason, they’ll last much longer before wearing down. 4. It is because your shoulders do not rotate inward as much, … The muscle is small and, just like your biceps and triceps, can be trained lighter and multiple times per week. Most established trainers will tell you that, for this particular muscle, the stretch and burn is more important than going all out with heavy weights. Can You Lift Weights After A Blood Test? To avoid this from happening, think about “skimming your shirt” as you drive the barbell upwards. You just need to progressively overload the muscle. It is also a great way to work on dropsets and iso-holds. If you’re looking to maximize the involvement of your delts and traps, then this exercise would be a solid choice as an alternative to the upright row. Especially when adding heavyweights, there is too much potential for injury if natural muscle movements are not maintained. Remember, you can always make it more difficult by walking your feet forward as your set progresses. You pull a barbell … I like the fact that Dimitris makes adjustments to my workout and nutrition plan based on my personal preferences. In fact, the snatch grip (a wide grip on the barbell) has been shown to increase the activity of the delts and traps, while decreasing the activity of the biceps. Surprising Answer. "Exercises that you can do with a bedsheet slung over a door are inverted rows, single-arm row movements, assisted squats and lunges, and chest flys," … The dumbbell YTW is a solid substitute for the upright row, as it targets similar muscle groups that are integral in performing the upright row. Wide Grip Upright Row: Similar to the basic barbell version except you hold the bar with a wider-than-shoulder-width grip. 2. This initially helps propel the barbell upwards, allowing the upright row muscles to finish the movement. An effective substitute for the upright row will: (1) target the same muscle groups as those worked in the upright row and (2) closely replicate the motor pattern of the upright row. If your posture is dysfunctional don't even try to program modified versions of the upright row. The band lateral raise isolates the lateral delts, making it a great replacement for the upright row. The muscles used in the upright row are the: • Lateral delts• Upper traps• Rhomboids• Biceps. Allowing this to take place almost entirely removes the “isolation” purpose of this exercise. 9 Best Overhead Press Alternatives (With Pictures), increase the activity of the delts and traps, while decreasing the activity of the biceps, whether overhead press can help bench press, Upright Row vs Lateral Raise: Differences, Pros, Cons, your own pair and keep them in your gym bag. Ignore the pain and you will soon have a problem. Today, he is one of the most creative trainers when it comes to exercise selection. Gorilla Row. This added leg drive also allows higher loads to be lifted, placing greater demand on the lateral delts and upper traps. Slightly bend your knees. They’ll also come in handy anytime you need to micro-load your powerlifting exercises. The upright row typically uses a standard barbell. Your forearms will never get to heal if too many exercises end up targetting your forearms. Smith Machine Upright Row: Is performed by lifting the bar on the Smith Machine in the same way as the basic upright row. The major difference between the two is the amount of assistance from the lower body. The next day (or two) you train your biceps heavily and the day after that you perform upright rows. Like the Single Arm Bench Supported Row, the Kroc Row is a … It might thus be a good idea to add them in as a challenge, possibly as your last set. To help alleviate this discomfort, I’d recommend allowing your wrist to extend slightly. The Upright Barbell Row is one of the most glorified exercises of the golden era when it comes to mid-delt development. Despite being a bodyweight exercise, this movement is surprisingly challenging. This action involves the biceps to a small extent, too. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. Upright Row Alternatives – Train Your Mid-Delts Efficiently, Is Pasta Good For Bodybuilding? Adding an upright row to an upper body day can be a great complement to other variations of rows, as well as lat pulldowns, chest presses, pushups, and more. AdChoices. With all exercises, the goal is to create a natural flow when lifting. Before you do this exercise make sure you leave your ego at the door since you will be lifting light weights for multiple reps. With this exercise, you mid delts get the best bang for your buck and can be done both with the cable in front of you or behind you. Learn 13 principles that create more effective powerlifting technique. Using dumbbells allows each arm to move independently and follow a less rigid pathway than the barbell variation. 8 should be the high-end when training shoulders 1x per week while 12 is the high end of a 2x per week mid delt workout. Check out my article on the 8 Best Wrist Wraps For Lifting. This exercise works best with continuously looped bands — click to check today’s price. Upright Rows. Supported Dumbbell Row. Dumbbell Alternating Lunge. The single arm dumbbell power snatch is an explosive unilateral exercise that resembles the movement pattern of the upright row, making it a solid alternative. The TRX YTW is a great replacement for the upright row, as it works comparable muscle groups that are active in the upright row. Back in the day, bro splits were pretty much all there was – one bodypart per day. Switching to a one-arm dumbbell row allows you to engage your core. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with … So what are the best ways to train your mid-delts without any of these issues? Upright Cable Row: Is done by holding a straight bar attached to a low pulley with a cable attachment. If specificity to the upright row is important to you, then look no further than the barbell high pull. This move may seem simple but will fire up your rear delts. Allowing this to happen might throw you off balance and cause you to stumble. Perform the sets back to back and only then take a break. You can use decent weight compared to laterals, and at least I feel these better in the delts than anything else Edit: Actually, I think the exercise I'm talking about has a different name. Copyright © 2020 Lift City – Dimitris Tsapis – All Rights Reserved, Female Hormone Specialist & Contest Prep Coach. Even in the final stages of my prep I could still eat lots of carbs, and I only did small amounts of cardio. Due to the unilateral nature of this exercise, I’d personally start each set with your non-dominant arm first. The TRX YTW is a bodyweight alternative to the upright row. As advertised, Upright Rows put you in a standing, upright position. Take a large step forward and kneel toward the ground. How it’s done: Stand with your feet shoulder width apart. To make this exercise easier, a lifter should remain more vertical. Before you do this exercise make sure you leave your ego … When performing overhead exercises with the snatch grip, some lifters find that it can be hard on their wrists. Check out my article on whether overhead press can help bench press. The scapular pull up is a … To perform an Upright Row, hold a barbell or dumbbells in front of your body, pull the weight vertically to about neck height and then lower under control. Try lateral raises as a barbell upright row alternative. However, the upright row is not as intense as the high pull exercise. According to Charles, this variation better isolates the mid delts. You’ll find some stellar upper body variations in this article, too. Experts recommend avoiding it as it can cause shoulder and arm pain. A good amount of sets for your mid-delt, on a weekly basis, could be anywhere between 8-12 sets per week. On the other hand, the upright row exercises specific muscles such as the lateral deltoids. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Row Variations - Kroc Rows. The following middle delt exercises are great for your shoulder development: Stand with your back straight and one dumbbell on each hand. Evidence suggests that each muscle group requires between 16-20 sets per week for optimal performance and progression. Always consult your physician or qualified health professional on any matters regarding your health. To perform an upright dumbbell row at home, stand with a pair of dumbbells in your hands. However, the dumbbell YTW does tend to neglect the lateral deltoids. Takeaway: An ideal exercise to replace the upright row will mimic a similar movement pattern by involving humeral abduction and scapular elevation. Once again, when using cables, dropsets are a lot easier to setup. How to do it: Hold a dumbbell in each hand with palms facing toward your body and in front of your legs. Finally, there’s a small amount of elbow flexion (bending) that occurs in order to bring the barbell upwards. The upright row is a popular exercise choice for many people. 3. Place an upright bench in front of you and rest your forehead on the top of the bench in the bent-over position. I am also learning to count macros, which is very nice if you want to improvise your meals and not eat the same thing all the time. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Over a period of 20 weeks, I completely transformed my body and placed third amongst women half my age. This usually places the bar almost directly over where the bones of your forearm insert into your wrist and makes for a more efficient grip. Let’s dive in! When the regular overhead press just isn’t cutting it anymore, the … 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…. The dumbbell lateral raise is an excellent alternative to the upright row, as it primarily targets on the side delts. The best exercise for you depends primarily on the equipment you have available and how specific you need your upright row substitute to be. One final point to bare in mind is how the kettlebell upright … The arm must pull up and back (working the lateral delt), while the scapulae drift upwards to complete the pull (targeting the traps). I have always struggled with eating but with the help of Dimitris, I managed to achieve the amount of food I was supposed to eat daily. Dumbbell Upright Row: Involves holding a pair of dumbbells with an overhand, shoulder-width grip. Using the bench for stability, set it at an angle of about 75 degrees, which is more efficient on your joints. Learn how to correctly do Alternating Dumbbell Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. How to do Dumbbell Upright Row: Step 1: Stand upright with your feet shoulder width apart. On the other hand, the barbell high pull is performed by deliberately incorporating hip drive from the legs. Disclaimer: Dimitris Tsapis is not a doctor or registered dietitian. An alternative to the single dumbbell row that still releases the pressure on your low back is to use two dumbbells but support your torso during the exercise. While the lateral raise mostly works the side delt, many lifters tend to bring the dumbbells slightly higher than shoulder height. Since it is a smaller muscle, you could combine your lat raises with some trap work, for example, shrugs. Notice the difference in the hand position with the exercise shown previously. This additional travel of the dumbbells causes a small amount of scapular elevation, emphasizing the upper traps as well. This makes them potentially more comfortable on the shoulders as well as an effective way to fix left to right strength imbalances. The upright row targets the side delts and the traps, and it will also requires the front delts and upper back to assist. with IFBB Pro Maxime Yedess To isolate your mid delt, make sure your hands remain pronated and slightly turning downwards (pinky higher than index finger). Since you’re more rested at the start of a set versus at the end, you’ll be able to devote more energy and focus to your weaker side. CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) Takeaway: An effective upright row alternative must primarily target the lateral delts and the upper traps. Upright Row. Recline an … Depending on the individual and their lifestyle this number might be a little bit higher or lower. At the very least, it puts less work on the upper traps. This exercise has several variations and is best done after some heavy pressing movements. More specifically, you might notice a slight twitching in your Extensor carpi radialis longus and your Extensor digitorum. The elbows also bend slightly throughout the exercise. Scap Pulls - Ensure correct activation before pull ups. He is always able to find an alternative and give the right advice. Therefore, it actually works your rhomboids less. I worked with Dimitris to prep for my first NPC competition. Like the upright row, the dumbbell lateral raise is also a free-weight exercise. 1. Find related exercises and variations along with expert tips On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Upright Row Alternatives. Nowadays people like to play around with PPL (Push/Pull/Legs), FBS (Full body splits), and UL (Upper/Lower) structures, which often affect the recovery times of certain muscle groups. Try lateral raises as a barbell upright row alternative. When you feel yourself starting to use your legs and/or back to throw the dumbbells upwards instead of relying on your delts, I’d suggest reducing the weight or ending the set before your technique breakdown occurs. Posted in Exercise Database, Shoulders, Shoulders, Video, At Home, Gym | Tagged Shoulders, Exercise Demo, Upright Row, Exercise Database | Leave a comment The first part of the seated muscle snatch is very similar to the upright row. The dumbbell lateral raise is an excellent alternative to the upright row, as it primarily targets on the side delts. For instance, the legs are involved much more in order to create the momentum necessary to snatch the dumbbell from the ground to an overhead position. If targeting the side of your shoulders is important to you, this might not be the best exercise to pick as an alternative to the upright row. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. This cue should help you keep the bar closer to your body throughout the exercise. When hitting your shoulders, the mid delt doesn’t require a long break (as compared to compound movements). The barbell high pull is a fantastic substitute for the upright row, as it very closely resembles the upright row and uses all the same muscle groups. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Dimitris is very professional in his work. An Alternative Exercise for Barbell Upright Rows | Livestrong.com Another great option, and my personal favorite upright row alternative, are cable lat raises. This article is an extension of my 9 Best Overhead Press Alternatives (With Pictures) article. The dumbbell YTW does a great job of working the rear deltoids and traps (specifically the mid and lower traps), due mostly to the amount of arm abduction and retraction of the shoulder blades. Like the upright row, the dumbbell lateral raise is also a free-weight exercise. The upright row is a common exercise for the shoulder muscles, usually done with a barbell (or a dumbbell in each hand). PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. While few movements can replace the upright row, some of the ones below can be viable alternatives in the event an upright row is painful. Unfortunately, it’s normal to have a hard time finding 2.5 pound plates in a commercial gym. So, before getting into the alternative options, let’s first mention a few things you need to keep in mind. Dimitris has been a great help guiding me in my fitness journey - I finally can see my abs - which is something I never thought I would manage. The mid-delt muscle is trained using a variety of moves. No Practical Carry Over Into Daily Life. 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