What To Know
- This movement can cause the humerus (upper arm bone) to press against the acromion, a bony projection at the top of the shoulder blade.
- Based on the available evidence, it appears that upright rows can be a safe and effective exercise for building shoulder strength when performed with proper technique.
- Individuals with a history of shoulder pain, narrow subacromial space, or muscle imbalances should consult a healthcare professional before performing upright rows.
The upright row is a popular exercise for building shoulder and upper back strength. However, some people experience shoulder pain after performing this exercise, leading to concerns about whether it can cause shoulder impingement. This blog post will delve into the evidence and provide a comprehensive analysis of the relationship between upright rows and shoulder impingement.
What is Shoulder Impingement?
Shoulder impingement occurs when the tendons of the rotator cuff muscles, which surround the shoulder joint, become trapped or compressed. This can cause pain, swelling, and reduced range of motion in the shoulder.
How Can Upright Rows Cause Impingement?
The upright row involves raising the arms upwards while keeping the elbows close to the body. This movement can cause the humerus (upper arm bone) to press against the acromion, a bony projection at the top of the shoulder blade. If the space between the humerus and acromion is narrow, this can lead to impingement of the rotator cuff tendons.
Risk Factors for Impingement
Certain factors can increase the risk of shoulder impingement from upright rows:
- Poor form: Incorrect technique, such as raising the arms too high or rounding the shoulders, can increase stress on the shoulder joint.
- Overuse: Performing upright rows too frequently or with excessive weight can put excessive strain on the rotator cuff tendons.
- Anatomy: Individuals with a narrow subacromial space (the space between the humerus and acromion) are more prone to impingement.
- Muscle imbalances: Weak shoulder muscles, such as the rotator cuff and upper trapezius, can contribute to impingement.
Evidence on the Relationship
Research on the relationship between upright rows and shoulder impingement has produced mixed results:
- Some studies: Suggest that upright rows can increase the risk of impingement, especially when performed with poor form or excessive weight.
- Other studies: Have found no significant association between upright rows and impingement when performed with proper technique.
Alternative Exercises
If you experience shoulder pain after performing upright rows, consider alternative exercises that target the shoulders and upper back without putting excessive stress on the shoulder joint:
- Lateral raises: Raise your arms out to the sides while keeping your elbows slightly bent.
- Front raises: Raise your arms forward while keeping your elbows slightly bent.
- Overhead press: Press a weight overhead while keeping your elbows tucked in.
- Shoulder shrugs: Raise your shoulders towards your ears and then slowly lower them.
Proper Technique for Upright Rows
To minimize the risk of shoulder impingement, follow these tips when performing upright rows:
- Keep your elbows close to your body and your wrists straight.
- Raise the weight only to shoulder height, not higher.
- Avoid rounding your shoulders or arching your back.
- Choose a weight that allows you to maintain good form throughout the exercise.
Wrap-Up: A Balanced Approach
Based on the available evidence, it appears that upright rows can be a safe and effective exercise for building shoulder strength when performed with proper technique. However, individuals with a history of shoulder pain or risk factors for impingement should approach this exercise with caution. Alternative exercises can provide similar benefits without the potential risks.
Information You Need to Know
Q: Can everyone perform upright rows safely?
A: Not everyone. Individuals with a history of shoulder pain, narrow subacromial space, or muscle imbalances should consult a healthcare professional before performing upright rows.
Q: How often should I perform upright rows?
A: As with any exercise, it’s important to start gradually and listen to your body. For beginners, 2-3 sets of 8-12 repetitions once or twice a week can be appropriate.
Q: Are there any other exercises that can help prevent shoulder impingement?
A: Yes, exercises that strengthen the rotator cuff muscles, such as external rotations and shoulder squeezes, can help improve shoulder stability and reduce the risk of impingement.
