Upright Row Mistakes to Avoid
Narrow grip — greatly increases internal rotation and impingement risk. Use shoulder-width or wider.
Pulling too high — above shoulder height enters the impingement zone. Stop at upper chest.
Leading with hands instead of elbows — drive elbows up and out.
Ignoring shoulder pain — any pinch means stop. Switch to lateral raises.
Upright Row FAQ
Are upright rows bad for shoulders?
With narrow grip and high pull, yes. Wide grip (shoulder-width+) and stopping at upper chest height significantly reduces risk. If you feel any pinch, switch to lateral raises.
Wide or narrow grip?
Always wide. Narrow grip dramatically increases impingement risk.
Should I just do lateral raises instead?
If you have any shoulder issues — yes. Lateral raises target the same lateral delt without the risk. Many coaches have abandoned upright rows entirely.
Barbell or dumbbell?
Dumbbells are safer — each arm finds its natural path. Barbell locks both arms into the same track.