Bad. Wide grip upright rows -------> shoulder wrecker. Not many trainees have the biomechanics to do these properly and consistently.

As long your elbow not above shoulder in the finishing movement, your arm should form a 90 degree with your forearm. u wont NOT wreck your shoulder, no hyper extension. For shoulder wrecker, beside neck press would be the KING. Shoulder impingement is the common injury people suffered from those crazy shoulder press.

I did read that part, and there is no reason to get personal here; I wasnt taking shots at your progress. I was just curious as to how you didnt know anything, especially having investing so much time into it. Nevermind thiugh, I suppose that is off topic.

Ill have to agree with darklight79 though. Ive ego'd myself into lifting weights with f8cked up form too, ESPECIALLY, the overhead press. Toning the weight down and really making that mind-muscle connection helped.


Im not particular about my delts but i found this to be extremely effective, and painful. Always used to do it wih the horizontal grip before, for some reason the vertical one seems more effective. Something I always include in my shoulder workout.

But wouldn't it put the shoulders in an internally rotated position where the cuff is at its weakest? Maybe a modification like cable upright rows will alleviate stress.

@YakAttack
My apologies for the reaction over bruised ego.
Well on that topic, i had a hard time committing to proper diet and training back then. hence the inconsistency triggered the lost of interest. Been taking it seriously for about 9 mths now...

@PHc
How wide a grip are we talking about? shoulder length or wider? EZ bar or straight?

Can u explain more on the 90 deg parts? Cant imagine it right

i do side raise 3 sets,3rd set is drop set(55lbs drop until 10lbs),do them everytime after my workout (3 times a week) and my delt is my best bodypart.

Yes phc kindly elaborate more on the form used in your upward row. I seldom do this exercise as I was under the impression that it mainly target the traps (I used a narrow grip on the ez bar)

Would love to learn a new movement to attack the median delts

This post has been edited by rakyat: Oct 7 2013, 01:53 PM

Due to my screwed up cuffs. I can't do lateral/side raises. I tried upright row, it doesn't feel right on my shoulders. I tried wide grip upright rows with an ezbar, grip slightly wider or just shoulder width and raise the bar up to my sternum. After a good 6-7 reps, my medial deltoids are burning.

It's one of the most comfortable shoulder exercise that I can do without any type of discomfort. I've read some threads on BB.com and watched some videos about upright rows, mostly said it's dangerous and that wide grip is the safer way to go. At least for me.

I think different people different body mechanics. I determined my width by testing with an empty barbell and felt that the straight grip nature of the bar is hurtin my wrist. I then tried the movement again on an ezbar with 5kgs each side. Tried a few gripping width, once I found the sweet spot, I slowly add more plates.

This post has been edited by GameFr3ak: Oct 8 2013, 06:57 PM

Aight, almost 1 year in, got a question bout lateral raises. When you guys do it, do you feel the tension on them tendons or joints?

I was doing 8kg for 12 strict form, one arm at a time, the other arm holding something as stabilizer. My body will be slightly slanted like below pic.



I tried to up the weight to 10kgs, tried to do them for 8-10 with good form. I can feel stress on them tendons or joints at the bottom of the rep (at the start of the rep).

Why do you not use both hands simultaneously? Not sure if the stabilizing as pic shown is optimal. Your body might not be in an optimal position when you raise an arm with weight and the other just holding on to something.

I suggest a slight bend in the elbows. Would be a more natural ROM.

I cheat less and felt more concentrated. I do have a slight bend on my elbows when doing them. Is this an indication of the weight being too heavy?

Well perhaps..let's leave it for the regs and masters to comment.
But lat raises aren't something to be messed about with...bad form screws u up..and could be out of action for months..

I do lat raises alot and imo volumes work it better than weight eg drop sets etc.
wide grip upright row and face pull are my frequent execises for side and rear, and they're theoretically good for shoulder health , and focusing on standing military press is my main lift for shoulder.

matsalleh female give you goooooodddd testosterone boost brotha!!

I ono, this is the first one that I found

i read somewhere before that locking elbows during lateral raises can injure you elbow joints. pretty much majority of the exercise, not just lat raises