Upright row alternative

[Was_once_fat_dave]

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For trap work, power shrugs, or hang cleans with either a clean or snatch grip.

For delts (mostly anterior and lateral is what you would hit with upright rows), good ol' overhead press

Thats why i like hang clean to press, hits both simultaneously. I've allways found when doing hc2p my shoulders shoot up

[polky]

I too find it almost impossible to do this exercise with a heavy enough weight to feel like I'm working my back, I get to a certain point and my right shoulder clicks, it's not painful but it's quite a sizeable click and can't be doing the joint much good.

I just love a bit of Arnold presses, it feels nice and natural and seems to work the whole delt muscle group.

[kenny]

hang clean to press are defo my no1,followed closely by arnold press.

[MJ.23]

Yep definately any clean and press movement for me. Kettlebell clean and press is one i love. Got to know what you are doing though.

[kenny]

agreed^^^...perfect forms a must or u could do yourself a bad one.

[pkpit]

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Im ditching upright rows. They dont feel right when I go heavy. What is a good alternative? Its part of my shoulder routine (wider grip) so dont say shrugs

if you want to continue to use the upright row, swap the bar for a band of whatever tension you require, you should be able to adjust the movement with your hand positioning enough to eliminate any shoulder pain, clicking etc etc

[tis]

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If you are trying to stimulate the medial head, go for lateral raises instead. If you are trying to work your traps, do shrugs (straight up and down, no rolling of the shoulder), farmer's walks and deadlifts.

Are shoulder rolling shrugs similarly potentially damaging? I tend to do three sets, each consisting of 10 slow rolled shrugs (alternating directions) followed by ten (or to failure) faster strait up and down shrugs. Is this something i should look to address to avoid future injury?

[original77]

I've replaced upright rows and machines shoulder press with

Standing Military Press - feet together, free weight barbell perfect form

Seated dumbell press

and when going heavy, barbell push press - feet shoulder width and slightly bend the knees and push the weight to the top then slowly lower.

On all the above I can shift no where near as much weight as the machine shoulder press allows, but i guess machine shoulder press is simply pushing a weight through a fixed axis hence is quite easy? but stressfull on joints?


Just need a suggested for my rear delts, find the form on behind the head barbell press awkward.

[Diamond Head]

Handstand press

[cheef]

clean and press
seated db press
laterals fst
rear raises in incline bench