Upright rows!!

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    Upright rows!!

    With voices on the safety issue of the upright row, I can't make myself do any workout that has the exercise in it, including the Express Tone program. A lot of Darebee workouts have this exercise including the new ones, which really bugs me. Why do you still have it and can we stop that in the future? And what is the best alternative to this exercise?

    It's more like a vent here... Thanks for reading. Damer neilarey TheRaven Redline

    #2
    I do not understand it either...

    I know for most people, if you don't do the exercise all the time, it is not that bad. And dumbbells are much safer than bars, but in the end it could be replaced with other exercises.


    Try to do a high pull... explained here...

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      #3
      HellYeah Yes he is one of the sources I have learned from. The exercise looks weird to me, too, and the high pull looks much more natural. I am sure if I get injured from too much upright rows my therapist will say the same thing, and yes I have also learned that dumbbells are better, but still I wouldn't risk it...

      Injury is not fun especially when it happens at the joint. It changes everything. It's such a pity. I want to do Xpress Tone but it has upright rows in it.

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        #4
        I think it shouldn't be removed. Honestly, in gym i could only lift 10kgs (5+5) in upright row. And it was pretty hard for me. I got an help from someone, got bigger weights and took help while lifting. 2 weeks after i was lifting 30kgs total I think it is not hard.

        This might be irrelevant to the topic. But i really pushed myself so badly, and nothing happened. Maybe this is better with a Z-Bar, i was holding the bar in the middle part and pulling it up to my neck. Maybe decreasing the weight and slowing down until getting used to it is the best.

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          #5
          Strange but it is an exercise that does not give me problems, personally when in a program an exercise is not good for me or I replace it or eliminate it just without making myself many problems, if there is a healthy alternative for me it is fine, if there is no it is peace, if I like the program the same I do it but I modify it.

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            #6
            It is an exercise, that "could" damage "some" people shoulders, if it is done to often or if you do it wrong or if you have sensitive shoulders. It does that over time not in one ore two session sessions.

            It is the same with situps... many people can do them without problems, but some can get hurt from them i. a bad way...

            The thing is, it is not a necessary exercise, it can be replacez with a saver one.

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              #7
              Originally posted by HellYeah View Post
              The thing is, it is not a necessary exercise, it can be replacez with a saver one.
              It definitely seems the most sensible thing to do, together with the body awareness of what is good for us and what is not.
              In a program there will be exercises for everyone that are good for most people but certainly not for some, so just know it and avoid that exercise that would not be good for us.

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                #8
                kandy thank you for tagging me here. As you probably realize, when we put workouts together we take into account the latest research findings, capabilities, skill and demographics. So, none is put together lightly which is why it takes up to three months to bring a single one out from beginning to end. It gets a little tiring for us when the fitness industry, in order to constantly have content which requires attention fixates on the latest fad to promote or bad mouth. When it's not leg raises it will be shoulder dips. When it's not push ups and their variations it will be squats. Upright rows is no exception to this rule (and I won't even comment on a video whose heading is "World's Most Dangerous Exercises" because I am more than just passingly familiar with clickbait content).

                Every exercise, regardless what it is, performed wrongly at full blast will be dangerous. This is why we always advocate you listen to your body. Perform everything new to you carefully with awareness of how it makes your body work and what effect it has on you and only increase load when you are beginning to master the exercise.

                On Upright Rows, in particular, there are specific studies which cite its efficacy in preventing shoulder injury by strengthening the shoulder joint, provided it is performed with due care and attention. Lifting professionals frequently cite the need for care and form in this particular exercise because of the overall vulnerability of the joint. Our field testing has shown us that dumbbell sets of Upright Rows rarely produce any problems and deliver faster results on shoulder joint strength than any alternative.

                I understand your frustration. When you have convinced yourself that a particular exercise is not good for you, seeing it in a workout you would otherwise like to do is annoying. We have over 1,400 workouts in our database and, because of the global lockdown, increased the rate at which we parallel test workouts to make sure we have daily releases. So, it really comes down to picking what's going to challenge you enough to help you go further along your fitness journey. I hope this helps explain our decision making. Please feel free to ask me anything which I've failed to clarify.

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                  #9
                  Damer I share all of your thought about bias against exercises and about the need to listening to your body...
                  but even both sources you gave us, came to this conclusion:

                  https://seannal.com/articles/training/upright-rows.php:

                  Upright Row Form Modification #1
                  Pull the elbows up to shoulder height, but no higher.



                  Not only does pulling the elbows higher than shoulder height greatly increase the risk of rotator cuff impingement, but it doesn’t actually provide significant additional stimulation to the lateral delt muscles anyway.

                  So, pulling the weight up as high as possible like most lifters do isn’t going to give you any major benefits, but it does pose a real potential downside when it comes to your shoulder health.

                  https://www.researchgate.net/publica...l_Impingement:

                  Although the exercise has known
                  benefits, execution is not without risk
                  as a result of the exercise’s propensity
                  to produce subacromial impingement.
                  This risk may be mitigated through
                  instruction of the individual to avoid
                  elevation of the elbows above the
                  shoulder height.
                  ...or did I get sth wrong? Why don't you use this variation?

                  Btw.: The picture of AthleanX might be clickbait, but the given information does not differ significantly from the one given in your sources.

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                    #10
                    ok Damer thanks, and thanks for understanding. This might be off topic but I am always confused when hearing that an exercise is okay to perform when you are healthy but not so when you are injured. Doesn't it mean that the said exercise is dangerous (so you don't do it after injury), and why should we do it reps after reps until we get injured?

                    I realize that a lot of the exercises, leg raises, push-ups, etc. you mention are actually very high intensity for me and I can't do any of those in healthy ways. I have also heard that the tricep dips are not good for your shoulders, but I don't have much of a chance to do it so far except the Darebee challenge months ago. I was okay doing that challenge, though, and I thought it's very challenging.

                    I guess the biggest problem is that I workout on my own and don't have anyone watch my form or tell me what to pay attention to. I am working with my physio and he teaches me a lot of things, including how to do certain exercises safely and effectively. I am so glad and I think Darebee workouts have really good designs, provided that you do the exercises RIGHT. But for most exercises I am still relying on myself.

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                      #11
                      HellYeah you convinced me from now on I will make the change with an elevation at the level of the chest, even if I do not have big problems doing them up to the chin it is still better to avoid future problems

                      kandy for example, I have to avoid the tricep dips otherwise it is certain that I hurt my shoulders

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                        #12
                        Fremen Another video... for you...



                        After doing the tricep dips challenge I had shoulder problems for some time. If I start with dips again, I will use rings...

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                          #13
                          HellYeah much better but it remains an exercise that my shoulders do not appreciate

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                            #14
                            HellYeah we are considering how to change our illustrations on this. This thread has been good, as always with threads in The Hive.

                            kandy I totally get the challenge of exercising alone. I agree that it adds extra difficulties. We do try to make everything as intuitive as possible but I will suggest that at any point when you feel clarification is needed or something needs to addressed do what you did today. Bring it up and we will always look at it. Stay strong and stay safe.

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                              #15

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