The upright row is considered one of the best muscle builders for the back and shoulders. However, you need experience and foundation with weight training before lifting heavy weights in this exercise. The back should be kept straight and the weight moderate. Use only a wide grip, and don't raise the arms above parallel to avoid shoulder impingement.
Find out more about weight training fundamentals if you need background information before you try this exercise.


Heavy Upright Rows Bodybuilding Tips


1. How to Do The Upright Row - The Starting Position
Stand with legs at a comfortable distance apart -- about shoulder width is about right.
Grasp a barbell or dumbbells, hanging in front of you at arms length, palms facing the body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. That is, not too close together.
A "wavy" curl bar makes this exercise a little easier on the wrist joints. 
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2. How to Do the Upright Row - The Exercise Description
Brace the abdominals, keep the back straight and lift the weights straight up then down again in a controlled manner.
The arms should go no higher than parallel with the shoulders. Slightly less is OK. Breathe in to start. Breathe out on effort.
Try to keep the wrists from excessive movement down or to the side.
Don't squat down and up after the initial pose. No movement of the legs occurs.
Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints.
Shoulder impingement has been reported with excessive weight and, or, poor form. If pain or inflammation occurs, cease the exercise.  
3.Stand with your feet hip-width apart. Hold your weights in front of your hips and engage your core, simultaneously squeezing your glutes to avoid using your lower back.
4.Retract your shoulder blades and pull the weight up toward your chin, bringing your elbows up to around your ears. Really squeeze your shoulder blades together at the top of the motion. You want to lead with your elbows and let your hands follow.
5.Lower your arms back down to starting position and then repeat the exercise. Perform 12-15 reps, for 2 to 3 sets.
BONUS:
Make this a full body workout by positioning your feet in a wider than shoulder-width apart and coming down into a squat at the bottom of every row. Remember to engage your core, keeping your chest lifted and your spine long.
5.How to Do The Upright Row - The Starting Position
Stand with legs at a comfortable distance apart -- about shoulder width is about right.
Grasp a barbell or dumbbells, hanging in front of you at arms length, palms facing the body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. That is, not too close together.
A "wavy" curl bar makes this exercise a little easier on the wrist joints. 
Dumbbells Wholesale
Rubber Protection Systems
guarding Buildings, Vehicle Speed Control at Car Parks, Highways, etc
6.How to Do the Upright Row - The Exercise Description
Brace the abdominals, keep the back straight and lift the weights straight up then down again in a controlled manner.
The arms should go no higher than parallel with the shoulders. Slightly less is OK. Breathe in to start. Breathe out on effort.
Try to keep the wrists from excessive movement down or to the side.
Don't squat down and up after the initial pose. No movement of the legs occurs.
Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints.
Shoulder impingement has been reported with excessive weight and, or, poor form. If pain or inflammation occurs, cease the exercise. 

Instructions

Choose some weights that give you a bit of a challenge to lift but that are not excessively heavy. Put the weights on a barbell and place the weights at your feet.
Put your feet shoulder width apart. Bend slightly at the knees and point your toes forward.
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Pick up the barbell with an overhand grip. Your hands need to be 8 inches apart. Rest the barbell against your side.
Inhale deeply and hold your breath. Pull your deltoid and upper back muscles in order to lift the barbell straight up. This concentrates the exercise on your shoulders.
Keep your elbows out and back. Your body must be upright with your hands as close to your body as possible.
Relax your muscles slightly and slowly lower your barbell when you reach the upper-most position under your chin. Exhale as you do this.

Why You Should Not Do Upright Row? 

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I used to do upright rows until an individual fitness instructor told me about the problem of doing it. Upright row is a substance workout targeting shoulders, at the trapezius and deltoids. Narrower grip will work more on the trapezius muscle whereas wider grip focuses more on deltoids. Upright row is performed by holding a barbell, curl bar or a set of pinheads in the center, with the overhand grip (palms facing you) and lifting the weight directly up to the collarbone or simply under your chin.
Due to the grip and the nature of the motion, upright row causes internal rotation at your shoulders. Internal rotation itself isn’t always bad for shoulders. But, when you add resistance because position, whenever you raise the weight up, the bones in your shoulders pinch the small tendon in your rotator cuff. This pinch is the so called ‘shoulder impingement.
upright row diagram
Some people feel the discomfort immediately while they’re doing upright row. Some may not. It may not even hurt for years. But, the tendon may be slowly damaged and harmed. Rotator cuff injuries are commonly advancing after many repeatings over long period of time. Yes, the tendon could ultimately simply snap when it’s so weak while you’re still loading it with heavier weight. For that reason, the personal fitness instructor informed me it isn’t a concern whether I’ll harm my shoulders however a question of when’ll I hurt my shoulders.
The other thing, if you’re utilizing straight bar, you may have pain at your wrists too.
Some people try to lower the possibilities of injury by stopping bench a little below chest line. This much shorter array of motion might beat the function of upright row since the trapezius and deltoids won’t be dealt with. Rather, arms and lower arms are the one working hard.
No question, upright row may look impressive to perform, however you may get injured. Rather of upright row, you can do other shoulder exercises such as front dumbbell raise, pinhead press and lateral raise.

Exercise Instructions

The barbell upright row is one of the best exercises for building the upper traps and shoulders. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart.
Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart.
Pick the bar up, bending at the knees and keeping your back straight.
Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height - nearly touching your chin).
Pause, and then slowly lower the bar back to the starting position.
Repeat for desired reps.
​Upright Row Tips:
Focus on keeping your elbows higher than your forearms. The elbows push the motion.
Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it.
Pause and squeeze the traps at the top of the movement, and then lower the bar really slowly if you want to add a bit of intensity to the exercise.
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
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