Save your shoulders: switch to this exercise for more muscle—and fewer injuries

Men's Fitness, Sept, 2006 by Craig Ballantyne

YOU'VE BEEN DOING: Upright rows

HERE'S WHY

A slight difference in grip can change this lift from a surefire shoulder-breaker to a safe stimulus for massive delt, trap, and biceps growth. In a typical upright row, you use a shoulder-width grip to pull the bar to your neck. This can cause what's called an impingement of the nerves in your shoulder--a painful and slow-healing injury. But by using a wider grip, you allow the muscles and tendons around the shoulder joint to move freely, preventing any grinding and putting you in a position to lift more weight.

SWITCH TO: Wide-grip upright rows

HERE'S WHAT YOU DO

Reach your arms out to your sides so that they're parallel to the floor. Pay attention to where your elbows are--when you grab the bar, position your hands at the same width. Keeping your upper body completely straight [1], pull the bar up in front of your torso in a straight line until it reaches the middle of your chest (your elbows should be bent 90 degrees in the top position) [2]. Lower the bar slowly to the starting position. That's one rep.

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BY CRAIG BALLANTYNE, C.S.C.S.