5 part series on MUST avoid exercises in the gym to help you PREVENT injuries:
Part I – Standing Upright Barbell Row.
Have you ever done a standing barbell upright row and noticed a tweak in your elbow or the front of your shoulder afterwards? In this scenario, your right side is stronger than your left side. You just got done with your third set and your about to get into your 4th. Everything is going great so you decide it’s time for a PR. BOOM you slap on some 45s and get going. After your 5th rep your buddy sees you PRing from across the gym and runs over to yell, ” c’mon hit 5 more!”
Well you manage a few solid reps and then your right side starts taking over the movement..”come on 3 more!”…then your left side continues to weaken…”you got this bro 2 more!”…your form is now suffering BIG TIME and your right side is taking the majority of the load… “one MORE your form is on point!” (Haha Now your friend is being a liar)
“Come on 1 MORE” Then it happens. As you go that last rep your right tendon gives out. Now you have to deal with a minor tear and irritation for weeks. Who knows maybe worse but going to the doc to get it checked out is the last thing we want to do. Cool.
This is what happened:
The axis of movement:
Internal rotation + Resistance to shoulders = Injury
There’s a tendon in the shoulder that gets pinched every time you rep out a barbell upright row. In time this tendon becomes more and more damaged. By the time you realize it, it’s often already too late.
We all have one side that’s dominate. Very rarely do we see an athlete that is a lefty and a righty. Whether it’s in baseball, basketball, tennis, and golf..anyways you get the picture. Now imagine this applied to the barbell upright row.
I’m not going to tell you to do something and not give you an alternative. There is an alternative for standing upright barbell row. If you’re still going be be stubborn try this alternative: Standing Single arm dumbbell upright rows. This movement keeps focus on one side of your body at a time and allows for more mobility.