Rope Upright Row Alternative

Attach the rope handle to the cable tower at lower chest height.

Rope upright row alternative. Grab the rope ends with a close neutral grip. 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. While barbell exercises are popular upright rows can put your shoulders at risk of impingement. Upright rows are a great exercise to work the traps side and rear deltoids.

Try lateral raises as a barbell upright row alternative. Many times that pain can be. I still stand firm with that statement but if there is one exercise that will ever push me over the line it s going to be the upright row. There s no exercise more notorious for messing up the shoulders than the upright row.

And everybody knows it which is why there are a dozen modifications in hand placement bar path and setup. Selectorized and plate loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines do. The cable face pull works your upper back and shoulders without requiring any internal rotation through the shoulder joint or excessive wrist flexion like the upright row does. Seated cable row alternative exercises back the seated cable row machine is one of the few machines that i like and miss.

The last piece of the puzzle for strong shoulders is focusing on the rear delts and upper back. Ditching the barbell upright rows i ve often said that i don t believe in contraindicated exercises only contraindicated individuals. These alternatives should ideally hit the same muscle groups as the upright row does mainly the upper traps and lateral deltoid. Walk the cable out slightly and assume a split stance.

Another option that may be better suited for some individuals especially if you ve had prior shoulder injuries is to simply use lower risk alternatives. They re all invented to make this exercise easier on the shoulder girdle. Upright row alternatives below are three 3 upright row variations that every strength coach and athletes should be aware off to maximize upper back strength hypertrophy and performance.