9/3/2023 0 Comments High pullsThe barbell should travel vertically up your torso, skimming your shirt as it is lifted upwardsĦ. While standing tall, hold the bar passively in front of your thighsĤ. Ensure your hands are about shoulder-width apartģ. Grab a standard barbell with an overhand gripĢ. The upright row is a barbell-based compound exercise that targets the side delts, traps, rhomboids and biceps. Finally, the biceps provide a little assistance as well as the elbows bend on the way up. This action places significantly more work on the upper traps, and rhomboids. That said, the upright row demands much more elevation in the shoulder blades as the bar drifts towards the chin. In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) - instead of directly out to the sides.įor the lateral raise, this is basically the full extent of the muscles worked - save for a small amount of activation in the traps due to the slight movement of the shoulder blades. The upright row and the lateral raise target the side delts as the main mover. Since the upright row is loaded with a barbell and it stays near your centre of gravity throughout the exercise, you can typically lift heavier loads with this exercise. Any heavier, and it’s common to inadvertently incorporate some leg drive/heaving in order to propel the dumbbells up. Generally, lifters should stick with light dumbbells with the lateral raise (5-20 pounds per hand). Weight Usedīeing a dumbbell variation, the lateral raise tends to have a smaller limit for how heavy it can be loaded. Be sure to check out my reviews of the Best Sandbags With Handles. If you don’t have an EZ curl bar, you can also do an upright row with a sandbag. Some lifters who have limited equipment available will use continuously-looped resistance bands (check today’s price here), or make use of a cable machine instead. On the other hand, the lateral raise is usually performed using dumbbells. However, it’s also common to see lifters substitute the standard barbell in the upright row with an EZ curl bar. The upright row typically uses a standard barbell. There are 3 main differences between the upright row and lateral raise. Want to know how powerlifters train their shoulders? Check out my Definitive Guide here. While both target the side delts, they do so using unique implements, they have different supporting muscle groups, and each exercise can be varied in specific ways depending on the equipment you have available. Personally, I don’t think these exercises are interchangeable. Let’s get started! What’s The Difference Between an Upright Row and Lateral Raise?Īlthough the upright row and lateral raise are comparable exercises regarding the muscle groups they work, there are some key nuances that you should understand if you want to maximize the hypertrophy (muscle growth) of your shoulders. Lastly, I’ll teach you how to perform each one correctly, their respective pros and cons, and how to avoid common mistakes. In the article below, I’ll explain these exercises in detail - including how, why, and when to incorporate each into your training program. Both are used to develop hypertrophy in the shoulders. Upright rows target the side delts and traps, while lateral raises primarily work the side delts. So, what are the differences between the upright row vs lateral raise? Upright rows use a bar, and lateral raises are done with dumbbells. Visit any gym and you’re likely to see lifters building their shoulders with the upright row and the lateral raise.
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