What do upright rowing exercises do? Plus 5 safer alternatives to try

Upright rowing exercises train the shoulder muscles, engage the upper trapezius, and strengthen the upper body, but they also carry a risk of injury. While they effectively train your deltoids and upper trapezius, they also place your shoulders in an unfavorable position that can increase the risk of shoulder injuries, especially for those with pre-existing conditions. Fortunately, you don't have to sacrifice training success to train safely. In this article, we'll explain what upright rowing exercises actually do, why they can be problematic, and which five safe exercises can help you build stronger, more resilient shoulders without taking unnecessary risks.

What are upright rowing exercises?

Upright rows are a complex strength training exercise in which you stand upright with your feet shoulder-width apart, holding a barbell or dumbbells at hip height with your palms facing your body. You then lift the weight vertically—first with your elbows and close to your body—until your collarbone. Upright rows strengthen the upper body, particularly for shoulder exercises that target the deltoid and upper trapezius muscles.

Which muscles are trained during upright rowing?

Upright rowing trains all three deltoid muscles, especially the lateral (middle) and anterior (frontal) heads, as well as the upper trapezius. The posterior (back) deltoids are minimally engaged for stabilization, and your biceps are also somewhat activated, although they play only a minor role.

Here is a breakdown of the most important muscles used:

• The middle deltoid muscles (also known as the lateral deltoid muscles) play a crucial role in shoulder abduction, i.e., raising the arm to the side.

• The posterior deltoid muscles are located on the back of the shoulders. They play a major role in shoulder extension and a minor role in external rotation of the arm.

• The anterior deltoid muscles, which you can see when you look at your shoulder in a mirror, are also activated, albeit to a lesser extent. They assist in flexing the shoulder and horizontal abduction of the arm, allowing the arm to be brought forward and across the body.

• The upper trapezius muscle (also known as the superior trapezius muscle) is located in the upper back and neck area and is crucial for stabilizing the scapula, supporting posture and neck movement, raising the shoulder and retracting the scapula.

• The biceps muscle on the front of the upper arm supports the pulling movement, but is not the main focus.

On paper, it's a solid list. But the way the exercise is being conducted raises alarm bells.

What is the problem with upright rowing?

Despite their popularity, upright rowing exercises are problematic because they put your shoulders in a vulnerable position involving internal rotation combined with elevation. Ironically, and this isn't good, this position is similar to the one your doctor would put you in to examine a Hawkins-Kennedy shoulder impingement test to perform in order to identify pain and injuries.

This movement pattern can compress the soft tissue in the shoulder joint, particularly the tendons and bursae. Over time, this can lead to pain, restricted movement, or serious injury, especially in individuals with pre-existing injuries or mobility issues.

Furthermore, upright rowing forces your wrists into unfavorable angles, which also increases the risk of discomfort or overuse injuries there.

The bottom line? You're trying to strengthen your shoulders, not sabotage them.

5 alternatives to upright rowing that you should try

Don't worry, you don't have to forgo the benefits of upright rowing just to be on the safe side. Safer alternatives protect your shoulders, offer the same benefits as upright rowing, and improve your long-term performance. Try one (or all!) of these five alternative exercises, which also target the same deltoid and upper trapezius muscles, while promoting healthier shoulder mechanics and reducing the risk of injury.

Cheat to Strict Lateral Raise

Muscles used

The controlled movement of the cheat-to-stiff lateral raise promotes muscle growth in the shoulders, particularly in the middle deltoid and upper trapezius. This exercise is safer because it avoids vertical pulling and internal rotation while emphasizing shoulder abduction.

execution

This exercise can be performed with relatively heavy dumbbells.

1. Start by holding the dumbbells low in front of you.

2. Use the momentum to swing them slightly outwards and lift them sideways.

3. The key is to control the eccentric lowering (the stretching phase of muscle contraction) on the way down.

4. Once you reach the lowest point, immediately repeat the movement with another repetition.

Tip: To avoid injuries, make sure to assume the correct posture and do not choose weights that are too heavy.

High pulls with dumbbells

Muscles used

In dumbbell high pulls, the arm is rotated outwards beyond shoulder height, in contrast to the internal rotation with elevation that occurs when standing upright. Rowing exercises are also performed. These exercises also train the middle and posterior deltoid muscles as well as the upper trapezius muscles, but in a much safer way. Note that instead of dumbbells, you can also use a cable machine, kettlebells, or resistance bands.

execution

1. Hold a pair of dumbbells with an overhand grip slightly in front of your thighs.

2. Stand with your feet shoulder-width apart and bend your knees slightly as you bend forward from the hips.

3. Lower the dumbbells to just above your knees and tighten your core.

4. Pull the weights upwards and slightly outwards, leading with your elbows and stopping at your shoulders. You will feel a contraction in your middle and rear deltoid muscles, indicating that you are working the target muscles.

5. Slowly and with control, lower the dumbbells back to the starting position.

Tip: Focus on proper posture and keep your elbows higher than your wrists while pulling.

Face pulls on the cable machine

Muscles used

Cable shoulder exercises are another effective way to build your shoulder muscles without risking injury. The face pull can be performed on a cable machine and works the upper back, deltoids, and biceps, making it a good alternative to upright rows. The external rotation at the end of the pull pulls the shoulders down and back, activating the trapezius muscles and preventing injuries from internal rotation and raising.

execution

1. Position Cable machine with a rope and a handle attachment at the level of the upper chest.

2. Grip the rope with a neutral grip, arms extended, chest up, shoulders down and eyes looking straight ahead.

3. Pull the rope towards your face while rotating your arms outwards.

4. At the end of your pulling motion, squeeze your shoulder blades together.

5. Then slowly and in a controlled manner return to the starting position and repeat the movement.

Tip: The key to effectiveness is not to train too heavily and not to overwork the biceps, so that the deltoid and trapezius muscles can do most of the work.

Rotating plank with body weight

Muscles used

The rotating plank using your own body weight is effective because, through relative abduction, it intensely trains the middle deltoid muscles, strengthens the shoulders, and increases shoulder width—all with a simple exercise you can do anywhere without equipment. Even with your arm firmly planted on the ground, the forward and backward movement of your torso creates abduction in the shoulder joint. This makes it a great bodyweight shoulder exercise that contributes to building the middle deltoid muscle and improving core stability.

execution

1. Get down on the floor and assume a side plank position, supporting your body weight on one elbow, while the other arm is placed near your chest and the elbow is bent.

2. Rotate your upper body upwards and extend your free arm towards the ceiling, keeping your elbow bent and pressing your other elbow into the floor during the movement.

3. Lower your arm back to the starting position in a controlled movement.

4. Repeat the exercise before switching to the other side.

Tip: Keep your hips lifted and avoid letting yourself fall onto your supporting shoulder.

Carry barbell overhead

Muscles used

Carrying a barbell overhead is a simple yet effective alternative that engages your entire body while improving your balance on one leg. It works your deltoids, upper trapezius, and upper back muscles under tension without the pulling forces that could cause shoulder injuries.

execution

1. Position your hands slightly wider than shoulder-width apart and press the barbell from the squat rack over your head.

2. Keep your biceps behind your ears while keeping your chest up and your shoulders down.

3. Take slow, deliberate steps and maintain tension throughout your entire body.

4. Go about 50 to 60 meters.

5. Place the barbell back in the squat rack, rest, and repeat the exercise.

Tip: Don't overload, start with 60 to 80% of your maximum weight for overhead presses.

Frequently Asked Questions

Is it worth doing upright rowing?

Upright rowing exercises were once frequently recommended for building strength in the shoulders and upper back. However, professional trainers and doctors now advise against them, as they carry a particularly high risk of shoulder injuries, especially for individuals with pre-existing shoulder problems or other mobility limitations.

Can I omit upright rowing?

Upright rowing exercises are risky and can lead to shoulder injuries, especially shoulder impingement. Therefore, it is advisable to avoid them. Fortunately, there are alternative exercises that work the same muscles, such as cable face pulls and barbell overhead exercises.

What is a good substitute for upright rowing?

The high risk of shoulder injuries associated with upright rowing prompts us all to seek safer alternatives. Fortunately, there are excellent substitute exercises that work the same muscles without the risks, including cable face pulls, barbell high pulls, cheat to strict lateral raises, bodyweight lateral raises, and barbell overhead raises.

Alternatives to upright rowing increase strength, reduce risk, and support muscle growth.

While upright rowing exercises effectively train the shoulders and trapezius muscles, the risk of shoulder impingement makes them a questionable choice, especially for those with pre-existing shoulder problems. Fortunately, there are safer alternatives such as cable face pulls, barbell high pulls, cheat-to-strict lateral raises, bodyweight lateral raises, and barbell overhead raises that allow you to build strength and muscle mass without compromising joint health.

Focus on proper form, pay attention to the mechanics of your shoulders, and you can still make impressive progress.Do you want innovative training without speculation? Discover the Speediance Gym Monster 2 for intelligent solutions for whole-body strength training.