Wrist Pain doing Upright Rows

[Tarheel]

Got any ideas on how to counter it? I'm using a straight bar/close grip and when I get to the top of the movement it seems like my wrists are binding up. Slight amount of pain and a popping noise. Pretty sure that isn't good.

Should I open my grip or use an EZ curl bar or what?

 

[spatts]

I like to use a v-bar or a rope, for the same reason. It also helps to strengthen the hands/wrists/forearms, but this is a more immediate solution.

 

[Legion Kreinak]

Don't bring it up so high, you'll still work the lateral delts. Or just do lateral raises in place of rows.

 

[spatts]

Are you doing these freestanding or on a cable apparatus? The angle of the pull has alot to do with whether these hit the front delt or medial delt more, and if they hit the traps at all.

 

[Tarheel]

Freestanding with freeweights.

I work out in a little dungeon with only free weights and 1 cable machine (only for lat pulldowns)

 

[spatts]

LOL...same here. That should hit the wholoe shoulder, your traps, and your bis pretty good....but my rope advice doesn't apply. Hm. What if you moved your hands out just an inch or two to limit wrist rotation?

 

[revexrevex]

get some wrist wraps, the ones that are elastic and wrap your wrists. Helps a lot, make sure to take them off after you've done with the set.. because my hands likes to turn shades of blue...

 

[gymtime]

I have to disagree with LK and rev.

First, for upright rows to be effective, you have to get them nice and high, up to your lower neck. So try what you've already suggested. Use a wider grip and/or use the ez bar, but don't compromise form. If that doesn't help, then substitute another shoulder excercise. There are plenty to choose from.

Secondly, wrist pain from upright rows comes as a result of lifting a relatively light weight at an awkward angle for the wrists. Wraps are more for redistributing weight on a lift where your wrists are straight such as a shrug or deadlift. They won't help much on an upright row.