Monkey Row vs Upright Row: Which is the Superior Workout for Building Muscle?

Choosing the right rowing exercise for your workout can be a bit of a head-scratcher. With so many variations, it’s easy to get lost in the world of pulls and tugs. Today, we’re diving into two popular rowing exercises: the monkey row vs upright row. Both target similar muscle groups, but their execution and benefits differ. By the end of this post, you’ll have a clear understanding of which row is best suited for your fitness goals.

Understanding the Monkey Row

The monkey row, also known as the inverted row, is a bodyweight exercise that targets your back muscles, particularly the lats, rhomboids, and traps. This exercise is performed by hanging from a bar with your body facing the ceiling, and pulling yourself up towards the bar.

Here’s a breakdown of the monkey row:

• Starting Position: Grab a bar with an overhand grip, slightly wider than shoulder-width apart. Your body should be fully extended, hanging straight down from the bar. Your feet should be flat on the ground, providing stability.

• Execution: Engage your core and pull yourself up until your chest touches the bar. Pause at the top, squeezing your back muscles. Slowly lower yourself back down to the starting position, maintaining control throughout the movement.

Benefits of the Monkey Row:

• Builds Strength: The monkey row is a compound exercise that engages multiple muscle groups, making it an effective strength builder.

• Improves Grip Strength: Holding onto the bar during the exercise strengthens your grip, which is essential for many other exercises.

• Engages Core Muscles: Maintaining a stable core is crucial for proper form and maximizes the effectiveness of the exercise.

• Versatile: The monkey row can be modified by adjusting your hand grip, foot position, and body angle to target different muscle groups and challenge yourself.

Understanding the Upright Row

The upright row is a weightlifting exercise that primarily targets the shoulder muscles, including the deltoids, trapezius, and rhomboids. It involves lifting a barbell or dumbbells up towards your chin.

Here’s a breakdown of the upright row:

• Starting Position: Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an underhand grip, slightly wider than shoulder-width apart. Keep your back straight and your core engaged.

• Execution: Lift the weight upward, keeping your elbows high and close to your body. Pause at the top, squeezing your shoulder muscles. Slowly lower the weight back down to the starting position, maintaining control throughout the movement.

Benefits of the Upright Row:

• Shoulder Strength and Size: The upright row effectively builds strength and size in your shoulder muscles.

• Improved Posture: Strengthening your shoulder muscles can help improve your posture and reduce the risk of shoulder injuries.

• Versatile: The upright row can be performed with various weights and rep schemes to target different muscle groups and challenge yourself.

Monkey Row vs Upright Row: A Detailed Comparison

Now that you understand the basics of each exercise, let’s dive into a more detailed comparison to help you decide which one is right for you.

Muscle Activation:

• Monkey Row: Primarily targets the back muscles, including the lats, rhomboids, and traps. It also engages the biceps, forearms, and core.

• Upright Row: Primarily targets the shoulder muscles, including the deltoids, trapezius, and rhomboids. It also engages the biceps and forearms.

Form and Technique:

• Monkey Row: Requires proper body positioning to avoid injury. It’s essential to maintain a straight body and engage your core throughout the movement.

• Upright Row: Proper form is crucial to avoid shoulder injuries. Keep your elbows high and close to your body, and avoid lifting the weight too high.

Difficulty and Progression:

• Monkey Row: Can be challenging for beginners, especially if you lack upper body strength. You can progress by increasing the difficulty by raising your feet or adding weight.

• Upright Row: Easier to learn than the monkey row, but can be challenging with heavier weights. You can progress by increasing the weight or reps.

Safety Considerations:

• Monkey Row: Can put stress on your wrists and shoulders if performed incorrectly.

• Upright Row: Can lead to shoulder injuries if performed with improper form.

Choosing the Right Row for You

So, which row should you choose? It depends on your individual fitness goals and preferences.

Choose the monkey row if:

• You want to build a strong back.
• You prefer bodyweight exercises.
• You want to improve your grip strength.
• You’re looking for a challenging exercise.

Choose the upright row if:

• You want to build strong shoulders.
• You prefer weightlifting exercises.
• You’re looking for a more accessible exercise.

Remember: It’s always best to consult with a fitness professional before starting any new exercise program.

Beyond the Rows: Expanding Your Fitness Arsenal

While both the monkey row and upright row are excellent exercises, there are other variations and exercises that can contribute to a well-rounded fitness routine. Consider incorporating:

• Pull-ups: Similar to the monkey row, pull-ups target the back muscles, but require more upper body strength.

• Bent-over Rows: Another popular back exercise that can be performed with dumbbells or a barbell.

• Lateral Raises: A great exercise for targeting the lateral deltoids, which are responsible for shoulder abduction.

• Front Raises: Target the front deltoids, which are responsible for shoulder flexion.

Time to Get Rowing!

By understanding the nuances of the monkey row vs upright row, you can make informed decisions about your workout routine. Whether you’re aiming for a strong back, powerful shoulders, or simply a more balanced fitness regime, both exercises offer a unique path to achieving your goals. Remember to prioritize proper form and listen to your body. Happy rowing!

Questions We Hear a Lot

1. Can I do both monkey rows and upright rows in the same workout?

Yes, you can incorporate both exercises into the same workout. However, it’s important to listen to your body and avoid overtraining. Start with a moderate number of sets and reps for each exercise, and gradually increase the volume as you get stronger.

2. What are some good alternatives to the monkey row and upright row?

There are several alternatives, depending on your goals and equipment availability. For back exercises, consider pull-ups, bent-over rows, or lat pulldowns. For shoulder exercises, try lateral raises, front raises, or shoulder presses.

3. How often should I perform these exercises?

The frequency of your workouts will depend on your fitness level and recovery needs. Aim for 2-3 sessions per week for each exercise, with rest days in between.

4. Are there any specific precautions I should take when performing these exercises?

Always prioritize proper form and technique. Use a weight that challenges you but doesn’t compromise your form. If you feel any pain, stop the exercise immediately. It’s also a good idea to warm up before your workout and cool down afterward.