How to Build Up Cannonball Shoulders

Q: I have a question about the upright row.  Many people mention that the movement is bad for the shoulder capsule, causing shoulder impingement.

But I noticed one of your videos doing the upright row, I saw the bar was not that close to the body which most people do. Could you give some advice on this?
And thank you so much for the reply! Great books, and great blog!

Take care,

My Answer: The traditional upright row (with a narrow grip and pulling the bar close to the body) can cause and aggravate shoulder impingement.  It also develops the traps more instead of the lateral deltoids.

The version that I show you is easier on the shoulders.  By pulling the bar farther out in front of your body, the movement resembles a lateral raise as opposed to an upright row.  This version of the upright row is essentially a "barbell lateral raise" and will build cannonball delts instead of pyramid traps.

I go over a numerous exercise variations to blow up the delts in Strength and Physique: High Tension Exercises for Muscular Growth.


Daniel Sambrano said…
Excellent exercises for the delts James. The upright row is exactly how Vince Gironda taught it to me many years ago.

Take care
Jim C said…
You were blessed to have been trained by the Guru himself

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