Nicole Wilkins

Upright Row Substitute

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    Hi! I have a slight shoulder impingement and upright rows are really uncomfortable, borderline painful. Is there a substitute exercise you suggest for upright row?



    Hey there- I completely understand, I have taken breaks from upright rows during times in my life when I felt a tweak in my shoulder. It seems that particular motion and movement creates a unique movement and position of the shoulder muscles. I have two recommendations:

    1. either omit this exercise from your workout completely – it is better to be safe than risk injury under any circumstances
    2. if the following doesn’t cause discomfort or pain, you can try doing upright rows with two lighter dumbbells in each hand, or you can use exercise bands that don’t have too much tension in them, and keep a small range of motion. In other words, go down all the way, but when you bring the weight or tension up in the upright row movement, stop just before you feel the pain or discomfort.

    I hope this helps! Good luck 🙂

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