The Upright Row is a mid-phase strengthening exercise for The Shoulder Girdle that places particular emphasis on the Rotator Cuff . This exercise is comprised of a concentric and eccentric Muscle Contraction through a moderate range of motion.
Upper and Middle Trapezius
Starting Position:
Patient stands with an upright posture, grasping a weight with both hands pronated and arms kept straight in front of them
The Upright Row is then performed through a vertically directed Pull motion, leading with The Elbows so that the Deltoids approximate the ears. Either initiating or exacerbating the pull through The Wrists should be avoided.
Fixed Bar Path - fixed GH Joint - Internal Rotation as The Elbows elevate may not be suitable for those at risk of Subacromial Impingement
Barbell
KB
Cable Upright Row
E-Z Bar
“Free” Bar Path - the use of DBs allows The Shoulder Girdles to rotate independent, reducing the risk of impingement
Banded Upright Rows
Dumbbells
The following exercises can be used as a regression if Upright Rows exceed the capacity of the patient:
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
Rotator Cuff Banded Rotations - light low range isotonic rotation exercises
Side-Lying Shoulder External Rotations - maximises effect of gravity against External Rotation with upper arm fixed against torso
Standing Shoulder External Rotations - incorporates upright torso posture
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius
The following exercises can be used as a progression to Upright Row once exercise proficiency is achieved:
Face Pulls - bilateral isonotic horizontal pull exercise that emphasises GH Joint - External Rotation
Push Press - explosive overhead movement with large range that incorporates entire body
DB Hang Clean - unilateral clean progression, often performed explosively
Lu Raises - large GH Joint - Abduction range with no Humerus rotation to promote Scapulothoracic Joint - Upward Rotation
Bottoms-Up Kettlebell Walk - typically isometric exercise for entire arm musculature with perturbation from walking
Kneeling Landmine Press - explosive Vertical Push exercise with a large overhead range
Split Stance Landmine Press - explosive unilateral, whole-body Vertical Push exercise