Do THIS ✅ Not THAT ❌

Welcome to the Iron Graveyard, or as you might better know it, do this not that. This is the place where not so great exercises give rise to much better alternatives for a multitude of reasons. Let’s dig into the exercise options and see what you can replace them with to not only get better gains, but to do them more safely. We start with the upright row. To me, there is no worse exercise in the gym. Why? Because it has a close relative that is capable of getting just as many gains (if not more) and in a much safer way. The upright row combines internal shoulder rotation with elevation with weight driving you into internal rotation. Whether you have shoulder impingement, an inflamed shoulder bursa or just plain blanket shoulder dysfunction this is going to be a bad idea in the long run. The better option is to perform the dumbbell high pull. The simple act of letting your elbows trail your wrists by keeping your elbows down as you pull high with the hands is a game changer. Your middle a