Bigger Stronger Leaner

Tip: Use a Wide Grip on Upright Rows

Use a wider grip to build more muscle. Avoid pulling the elbows above shoulder height to prevent injury.

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A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop, we need to also consider exercise safety. Avoid pulling the elbows above shoulder height.

Studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods.