The Upright Row: Implications for Preventing Subacromial Impingem
The Upright Row: Implications for Preventing Subacromial Impingementhttp://journals.lww.com/nsca-scj/Fulltext/2011/10000/The_Upright_Row__Implications_for_Preventing.2.aspx
One of the main advantages of the upright row is that it is perhaps the only open chain multijoint movement that targets the middle deltoid, making it a desirable exercise for many lifters. 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. Those with existing subacromial impingement who have pain during performance of the upright row are advised to elevate to an angle below the shoulder height that does not provoke symptoms or to avoid the exercise altogether.
The study found that three simple steps can reduce the risk of injury.
1.Keep the weight as close to your body as possible during the movement.
2.Avoid the temptation to pull the weight up to your chin or nose.
3.Don’t let your elbows or the weight climb any higher than your shoulders