Wide-grip Upright Rows for the side delts. I see this movement bastardized on here all the time by curling the forearms up, bringing the brachioradialis into it and taking tension away from the delts. Keep the forearms and wrists pointing down throughout the entire ROM, and drive the elbows... up as if you’re trying to hit someone under the chin with your elbow. Also, dead stop at the bottom of every rep. Make the side delts do the lifting, not the forearms, arm flexors and traps.show more

I be fucking these up hardcore then. The last few inches my forearms take over

Just go lighter, as described above. Focus on the connection with your side delts, not just moving weight from A to B.

Found this great machine in Berlin for upright rows and high pulls. Wish more gyms in England had these. At least it’d make it harder for people to mess up the movement.

Nice. I don’t think I’ve seen that one.

Thanks for the cues. That makes total sense. I’ve definitely been bastardizing these.

Anytime, mate. 💪

I love these

Carefull, don't get too wide. :)

I don’t understand why so many people won’t do this exercise

Always found this to be the hardest on my shoulder joints, even when I was younger, but especially now May work for some but wouldn’t recommend Then again my shoulders grew whatever I did 🤷‍♂️

Agree, this movement isn’t for everyone. It’s the individual anatomy of the shoulder joint that makes it uncomfortable for some people. Some form of lateral raises can do the job just as good or better.

But how can my traps grow if I don't ego lift shoulder exercises lmaooooo

Few sets of shrugs at the end of shoulder workout. Plus pulls from the floor or the Rack on a back day.

I hit my shrugs on back day , let me ask you this, do you deadlift regularly ? And if you do what rep range ?

No regular DL. I switch beetwen Rack Pull, RDL and sometimes DL. I do whatever rep range I feel like doing on a given day. When I was deadlifting regularly it was 4-6 reps usually. And occasionally 2-3 or as high as 10

I love the exercise , the issue is , I do manual labor for a living so I'm just worried about inking myself , so I ideally want to work in the 4-6 area was looking for an idea on how often (weekly, bi-weekly)

I like these on a Smith Machine too

Can be done on Smith or with cable.

Or just do lateral raises. Fixes everything

Thanks for sharing

Keeping forearms down is solid cueing, but wide-grip upright rows still carry impingement risk at the top. Why not cable lateral raises if pure side-delt tension is the goal?

Who said don’t do laterals? :) Use whatever you feel works for you. I prefer laterals too, which doesn’t mean upright rows aren’t a good exercise. And yes, they can cause discomfort in some people, depending on their individual shoulder joint anatomy.

I thought your elbows weren't supposed to go that high?

Some people can, others can't. And this is relatively light weight

Unknown biomechanics: front and side deltoids are both involved as abductors during a humerus elevation in whatever plan. Only the rear delt changes role between abductor and adductor during that humerus elevation and needs special moves to grow it like the other two delts.

Thank you.

I do this for my traps on back day but I also do this on my shoulder day as well I train traps and rear delts on both days.

I love an upright row for side delts 😮‍💨

Upright rows are dangerous. I damaged my wrist doing them years back.

I thought brachioradialis’ went extinct a long time ago. 🤔 🦕