Risks of Upright Rows: What to do if you strain your shoulders when you are upright rowing

Upright rowing Rows) is a good shoulder exercise! However, most people encounter shoulder pain when rowing upright

　　Is this a dangerous action?

　A article on the t-nation website mentioned: Most people lift their shoulders too high when rowing upright! When turning the shoulders so high, it is basically easy to cause shoulder squeeze.

　　The shoulder abduction angle exceeds 90 degrees (hands The elbow is higher than the parallel line of the shoulder) The humerus and acromion process will clamp our supraspinal tendon. If you do this for a long time, you may be at risk of shoulder clamping, causing tendon inflammation and shoulder pain. It is medically called "rotonic cuff group clamping syndrome".

　　If you want to complete the movement safely, you must have:

　　　1. Sufficient shoulder rotation angle

　　2. Good thoracic vertebra mobility

　　3. No history of shoulder clamping or shoulder pain in the past 　　If you can meet these conditions, you will usually not be injured after doing them.

　　In case you cannot meet the above conditions, you will be more likely to be at risk of shoulder injury when performing movements. You can choose other movements to train your deltoid muscles and scapula-scapula muscle group

　　For example: the side lifting of the body slightly forward

　　In order to keep the movements free of pain, when you reach the top position, the height of the entire elbow should not exceed the shoulder (it should be flat). Walking on the ground or slightly lower).

　　In addition, the internal rotation torque of the shoulder is a problem of upright rowing. Therefore, in order to avoid this problem, the arm performs some external rotation (the thumb is facing upward) to increase the space of the lower acromion joint cavity, and avoid impact of large nodules to reduce the chance of clamping.

　　I also want to talk about a small tip for upright rowing: If you want to avoid the shoulder clamping caused by upright rowing, when grabbing the bar, you must grab it very wide or not outstrip more than 90 degrees, like grabbing (snatch grip) That

　　Last tip: Not every movement is suitable for your own body. If your shoulder is uncomfortable during the process, be sure to stop training and recheck!

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