How To Perform Close Grip Upright Rows

Close Grip Upright Rows

Upright rows are a great exercise for the shoulders and there are different ways of performing this exercise for achieving different aims. 

The Close Grip Upright Row has by some trainers been deemed as ineffective, but I feel that used in the right context this is a great technique for beginners, while also holding benefits for the more advanced. 

The close Grip upright row still holds a value to be incorporated into workouts, and with slight modifications through the exercise, it can be widely utilised. 

This video lists a few of the benefits along with a demonstration of how to perform the Close Grip Upright Row technique.

Close Grip Upright Row Benefits;

1. Great for beginners, as it is the easiest upright row to perform and places less stress through the Deltoids and Trapezius. This enables a good entry exercise to practise good form and shape, to then move on to more strenuous techniques.

2. An easier functional exercise such as this is good for older generations, as it provides great functional movement while ensuring reduced joint stress.

3. A good exercise that can be used for people who have CAD or other heart conditions. This is because lifting above the head, ie, a shoulder press, may not be advised by medical practitioners for people with heart conditions, this exercise enables the shoulders to be worked without lifting above the head. 

4. A great exercise to be used as a warm up, as it provides good joint function and muscle contraction without over stressing the area early on. 

5. Moving on to the more advanced, this is a great exercise for lifting heavier weight. There is an importance of preparing the body for weight increases and this is a good way, especially for the intermediate of conditioning and preparing postural strength using an easier technique, before moving on to more weight with more advanced hand placement.

6. The Close Grip Upright Row is very effective at being used during eccentric repetition training. The technique provides an easier concentric lift, meaning you can lift heavy, and then engage a great eccentric movement, which provides great stimulation to the targeted muscle area. 

7. The Close Grip Upright Row is a good exercise for high intensity workouts, as you can both lift heavy and continuously without overloading the muscle area, meaning you can set the workout up to provide or be part of a great cardio workout. 

8. This is a great technique that I would favour for things such as classes and circuit training, as it is easy to function, and again doesn't over stress the muscle groups involved. When in a class or circuit environment there is always a mixed ability that attends, some of which may have never exercised before, making this a good choice that can benefit all.

9. This can be used as part of a remedial exercise program in the recovery of injury, or the strengthening of weakened Shoulders and Rotator Cuff areas. The Close Grip Upright Row provides functional ranges of movement without over stressing either areas, but still allows targeted muscular stimulation. 

10. The Close Grip Upright Row is excellent if you are not just one dimensional with your training. An example of how an intermediate or advanced gym user could  be added to your workout, providing you with contextual aims is as follows;  

STEP 1:

You could begin with a close grip to warm up, loosen out and build up on weight. 

STEP 2: 

Move onto a wider grip for more isolated stimulation of the Deltoids and Trapezius. 

STEP 3: 

Go back to close grip to perform some heavy controlled eccentric reps.

STEP 4

Move back into a wider grip and finish with a lighter isolated burn out.

The above is just one way of functioning the Close Grip Upright Row, and I hope this helps with your understanding of the exercise and the contexts in which it can be used.

Check out any online workouts realting to this exercise below.

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Thanks guys, 

Trainer Dan Hayward.