Upright rows??

[freefaller21]

Close grip or wide grip? Which directly targets the traps more?

 

[PW03]

Close grip is more traps. Shoulder width close to the body pulling up with elbows is side delts. Shoulder with out in front of body is more front delts.

 

[preist943]

dont forget beheind the back upright rows for rear delts

 

[xcelbeyond]

dont forget beheind the back upright rows for rear delts

Believe it or not, I forgot all about those - need to start incorporating those back in

thnx
xcel

 

[RippedUp]

If you want to wreck your rotator cuffs apart, then do close grip upright rows.

A safer way to do them is shoulder-width and not going higher than the nipple line.

 

[xcelbeyond]

If you want to wreck your rotator cuffs apart, then do close grip upright rows.

A safer way to do them is shoulder-width and not going higher than the nipple line.

I forgot to mention this - because of my "bad" shoulders, I avoid all front upright rows

xcel

 

[Crowler]

dont forget beheind the back upright rows for rear delts

OK I will admit it I do NOT know what behind the back upright rows are.

The image I have in my mind is disturbing , someone please explain.

 

[RippedUp]

beheind the back upright rows for rear delts

There is no such thing. He is probably talking about,

- behind the back BB shrugs for traps

or

- bent-over DB laterals for rear delts

 

[Crowler]

Believe it or not, I forgot all about those - need to start incorporating those back in

thnx
xcel

xcell what the heck are behind the bakc upright rows??

 

[JustWannaBeHuge]

i have to disagree

There is no such thing. He is probably talking about,

- behind the back BB shrugs for traps

or

- bent-over DB laterals for rear delts

there is a such thing as i do them.

it's kinda hard to explain, maybe another bro can make it sound better but i will try.

ahh, i had it typed, but it looked retarded the way i typed it. lemme try again.

hands-shoulder width apart, i guess you can say to shrug, but instead of keeping arms straight, bend them....

like i said, another bro can prolly explain this alot better then me. sorry

JW

 

[PHIL HERNON]

Rippedup

That is great advice. You obviously know what you are talking about.

 

[RippedUp]

Thanks Phil.

 

[xcelbeyond]

Re: Rippedup

That is great advice. You obviously know what you are talking about.

I guess that I'm just a bit weird, or the people I workout with are. I've heard of bent-over DB laterals called back upright rows - maybe someone called them that because you're bringing your arms back?!? Anyways, I thought I knew what he meant.

xcel

 

[raybravo]

honestly ive never been able to do upright rows , and definitely have had enuf over load on the traps from deadlifts and shrugs , laterals hit the traps to an extent too .

 

[PHIL HERNON]

My advice

Hold dumbells to the side of the thighs, lift up just to nipple level, then back down.

 

[BIGKIWI]

haha this thread is confusing the hell outta me

 

[bigkraut]

honestly ive never been able to do upright rows , and definitely have had enuf over load on the traps from deadlifts and shrugs , laterals hit the traps to an extent too .

BINGO! Deads and shrugs build beastly traps. That's the way to go.

 

[getbig27]

ahahahaah i love when guys get their workout so complicated because they just have to use the latest exersises to hit those "big muscles" post some pics ...i want to see these nicely built rear delts from doing this complicated mess....lol..

i keep it very simple....if u are doing bent over rows(heavy) your rear delts are getting blasted beyond anything u guys can dream up.

 

[MikeS]

I sorta agree that heavy rowing of any kind will affect the rear delts, just as much as an isolation type movement like bent rear-delt laterals. Always, the compound movements are best for mass. there is a row (machine or dumbell) that would substitute IMO-rows keeping the elbows as high as the ears.
The actual original question was about traps, however.
I like heavy shrughs to the front, may incorporate them behind the back very soon to hit lower traps more. And certainly deadlifts too. The uprows, if something hurts-dont do it! Thats a sign (pain)your rotator is venerable-pretty simple! Id do them hands about 9 inches apart for traps.

 

[Crowler]

freefaller21, if you want you can always get on the standing calf machine and just move your shoulders up and down similar to BB row but you don't have to hold the bar.