The Shocking Truth About Armpit Row vs Upright Row: Which One Reigns Supreme?

Are you looking to build a strong and defined upper body? If so, you’ve probably come across the terms “armpit row” and “upright row.” These exercises are both popular choices for targeting the back and shoulders, but they differ in their execution and the muscles they primarily engage.

This blog post will delve into the nuances of the armpit row vs upright row, breaking down their mechanics, benefits, and potential risks. By understanding the differences, you can choose the exercise that best aligns with your fitness goals and helps you achieve optimal results.

Understanding the Mechanics of Each Exercise

Armpit Row:

• Starting Position: Stand with feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip. Bend your knees slightly and hinge at the hips, keeping your back straight.
• Movement: Pull the weight up towards your chest, keeping your elbows close to your body. Your upper arms should be parallel to the floor. Pause at the top before slowly lowering the weight back to the starting position.

Upright Row:

• Starting Position: Stand with feet shoulder-width apart, holding a barbell or dumbbells with an underhand grip.
• Movement: Pull the weight upward in front of your body, keeping your elbows higher than your wrists. Your upper arms should be close to your ears. Pause at the top before slowly lowering the weight back to the starting position.

The Muscle Groups Targeted

Armpit Row:

• Primary Muscles: Latissimus dorsi (lats), rhomboids, trapezius (middle and lower), biceps brachii, rear deltoid.
• Secondary Muscles: Teres major, infraspinatus, teres minor, forearms.

Upright Row:

• Primary Muscles: Trapezius (upper), deltoids (anterior and lateral), biceps brachii.
• Secondary Muscles: Rhomboids, infraspinatus, teres minor.

Benefits of the Armpit Row

• Increased Back Strength and Thickness: The armpit row is a compound exercise that effectively targets the latissimus dorsi, which is responsible for pulling movements and contributes to a wider and thicker back.
• Enhanced Posture: Strengthening the back muscles through armpit rows can improve your posture and reduce the risk of back pain.
• Improved Grip Strength: The exercise engages your forearms, leading to increased grip strength.
• Versatility: The armpit row can be performed with various equipment, including barbells, dumbbells, cables, and resistance bands.

Benefits of the Upright Row

• Shoulder Development: The upright row effectively targets the deltoids, particularly the anterior and lateral heads, which contribute to shoulder width and strength.
• Improved Upper Body Strength: The exercise engages multiple muscle groups in the upper body, leading to overall strength gains.
• Increased Shoulder Stability: Strengthening the shoulder muscles through upright rows can improve shoulder stability and reduce the risk of injuries.
• Variety in Training: The upright row adds variety to your shoulder workout routine, targeting different angles and movements.

Potential Risks and Considerations

Armpit Row:

• Shoulder Injury: Improper form can put excessive stress on the shoulder joint, increasing the risk of injuries like rotator cuff tears.
• Lower Back Strain: Overextending the lower back during the exercise can lead to strain or injury.
• Limited Range of Motion: Some individuals may have limited range of motion in their shoulders, which can hinder proper execution.

Upright Row:

• Shoulder Impingement: The upright row can put pressure on the rotator cuff tendons, potentially leading to impingement syndrome.
• Carpal Tunnel Syndrome: Improper form can strain the wrists and contribute to carpal tunnel syndrome.
• Limited Range of Motion: Individuals with limited shoulder mobility may find it challenging to perform the exercise correctly.

Choosing the Right Exercise for You

Ultimately, the best exercise for you depends on your individual goals, physical limitations, and preferences.

• Focus on Back Development: If you prioritize building a strong and thick back, the armpit row is a better choice.
• Shoulder Emphasis: If you want to target your shoulders and improve overall upper body strength, the upright row is a suitable option.
• Injury Prevention: If you have a history of shoulder injuries, consider starting with lighter weights and focusing on proper form with both exercises. Consult with a fitness professional for personalized guidance.

Tips for Proper Form and Safety

• Warm up: Before performing either exercise, warm up your muscles with light cardio and dynamic stretches.
• Focus on form: Maintain a neutral spine throughout the movement and avoid rounding your shoulders.
• Control the weight: Avoid using excessive weight that compromises your form.
• Listen to your body: If you experience any pain, stop the exercise immediately.

The Power of Variation: Incorporating Both Exercises

While one exercise might be better suited for your specific goals, incorporating both the armpit row and upright row into your routine can provide a well-rounded approach to upper body development. You can alternate between the exercises on different days or even perform them in the same workout session.

Beyond the Basics: Variations and Modifications

• Armpit Row Variations:
• Bent-Over Row: Similar to the armpit row, but performed with a bent-over torso.
• Seated Row: Performed on a rowing machine or with cables.
• T-Bar Row: Performed with a T-bar attachment.
• Upright Row Variations:
• Dumbbell Upright Row: Performed with dumbbells instead of a barbell.
• Cable Upright Row: Performed with a cable machine.
• One-Arm Upright Row: Performed with one arm at a time, allowing for greater control and focus.

Reaching Your Fitness Goals: Arm Pit Row vs Upright Row

The armpit row vs upright row debate ultimately boils down to your individual fitness goals and preferences. Both exercises offer unique benefits and can contribute to a well-rounded upper body workout. By understanding their mechanics, benefits, and potential risks, you can make informed decisions about which exercise to include in your routine. Remember to prioritize proper form and safety to maximize your results and minimize the risk of injuries.

Answers to Your Questions

Q: Can I perform both exercises in the same workout?

A: Yes, you can perform both the armpit row and upright row in the same workout. However, it’s important to prioritize proper form and avoid overtraining.

Q: Which exercise is better for building muscle mass?

A: Both exercises can contribute to muscle growth. The armpit row is generally considered more effective for building back muscle mass, while the upright row targets the shoulders.

Q: How many repetitions should I perform?

A: The number of repetitions will vary depending on your fitness level and goals. Aim for 8-12 repetitions for muscle hypertrophy and 12-15 repetitions for muscular endurance.

Q: Should I use a barbell or dumbbells?

A: Both barbell and dumbbells are suitable for performing these exercises. Choose the option that feels most comfortable and allows for proper form.

Q: What if I have shoulder pain?

A: If you experience shoulder pain, consult with a healthcare professional or a certified personal trainer to determine the best course of action. They can help you identify the source of the pain and recommend appropriate modifications or exercises.