YES – There are BAD Exercises (HERE’S THE WORST!)

YES – There are BAD Exercises (HERE’S THE WORST!)

February 4, 2022 0 By FitnessTips

If you have ever been told that there are no bad exercises, you’ve been lied to. There are most definitely bad exercises, and the one shown in this video is the worst of the worst. We’re talking about the upright row. It really doesn’t matter if this is being performed with dumbbells or a barbell, however with the barbell variation being more restrictive it tends to lead to even more problems in the long run.

Now, I understand that there are many people that will choose to defend the exercise saying that they’ve done it for years and years without getting injured. That is not necessarily how injuries to the shoulder joint happen, unless it is a result of trauma. Most shoulder breakdowns occur as a result of a long term gradual breakdown with high volumes accumulated over time. When the biomechanics of the shoulder exercise you are doing are literally fighting your own anatomy, you will quickly see that even if the repercussions don’t arrive quickly – they almost always eventually do.

But even that said, my biggest issue with the upright row is that there is an alternative that can be performed with either a barbell or dumbbells that is not only safe but equally effective. This preferred option is called the high pull. The big difference between the upright row and high pull is going to be the positioning of the hand in relation to the elbow.

In order to protect the shoulder joint you want to try and minimize internal rotation of the shoulder from an elevated position (especially an extreme elevated position above 90 degrees of abduction).

The upright row exacerbates this by requiring that you have your elbows higher than your wrists and hands at the top. In fact, many people perform this worst shoulder exercise by trying to get their elbows as high as they possibly can, and letting their wrists/hands and bar lag far behind.

The high pull however does the opposite, and in doing so, removes all of the negatives of the exercise. With the high pull, your hands need to be higher than your elbows at the top. What this does is put the shoulder in an externally rotated position rather than internal rotation. The elbows stay far lower than they would in an upright row but you still get a great degree of shoulder abduction which allows this to hit the middle deltoid head effectively without the negative side effects.

If you’re looking for a complete program with step by step workouts to build strength and athletic muscle without having to sacrifice leanness, be sure to head to via the link below and pick the ATHLEAN-X training program best suited to your current goals.

If you’re looking for more shoulder workout videos and exercises for shoulders that will get you training like an athlete even with just your own bodyweight that are quick and easy to do at home, be sure to subscribe to our new AX Shorts channel at the link below today.


Eat Like Jeff Cavaliere here –
Subscribe to this channel here –
Subscribe to our AX Shorts channel here –