For Rear Delts is it dangerous to do standing barbell upright row and what is the proper technique

The standing barbell upright row is a popular exercise for building the rear deltoids, but it can be dangerous if performed incorrectly. The primary risk is to the shoulder joint, which can be compressed and impinged if the bar is not lifted vertically and the elbows are not kept high.

Proper Technique:

To perform a safe and effective standing barbell upright row:

Start with a barbell held at shoulder height, with your hands slightly wider than shoulder-width apart.
Keep your elbows high and tucked in as you lift the bar vertically towards your chin.
Pause at the top of the movement, then slowly lower the bar back to shoulder height.

Safety Tips:

Avoid swinging the bar or using momentum.
Keep your core engaged throughout the exercise.
Stop immediately if you experience any pain or discomfort in your shoulders.

Alternatives:

If you have any concerns about the safety of the standing barbell upright row, consider these alternative exercises for targeting the rear delts:

Dumbbell rear delt flyes
Reverse cable flyes
Banded pull-aparts

Related Questions:

Is it okay to use a weight that is too heavy for standing barbell upright rows? No, this can increase the risk of injury.
How many sets and reps should I do for rear delt exercises? Aim for 2-3 sets of 8-12 repetitions.
Can I do standing barbell upright rows every workout? Limit the frequency to 1-2 times per week to allow for adequate recovery.
What are some other effective exercises for the rear delts? Dumbbell flyes and reverse cable flyes are great options.
Is it important to warm up before doing rear delt exercises? Yes, warm up with light weights or mobility exercises.

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