In the history of weight training there have been numerous examples of exercises that are fantastic: the squat, deadlift, lunge, pull-up, push-up. However, there are also exercises that make any anatomical professional cringe to the point of white-knuckling. Here are some examples:
The exercise I want you to throw away today, forever…no I mean it, FOREVER is the upright row.
The anatomy is simple: The exercise is designed to target the traps. However, to get the traps you have to put yourself into the position of shoulder impingement and the repetitive position that can lead to tennis elbow.
With each of these exercises I know the argument: “It isolates blah, blah, blah muscle.” Well, the upright row isolates alright, it isolates the supraspinatus rotator cuff tendon right up under the acromion. The only pump you’ll get from this exercise is a pump of corticosteroid the ortho doc will be giving you, unless surgery is the better option:
So, please….don’t do this exercise. Your body will thank you.