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Answer:
Unfortunately
with upright rows, it is not a question of
IF you will hurt your shoulders but WHEN you
will hurt your shoulders.
The
position that your arms get placed in when
doing the upright row causes what is called
"impingement". Essentially this
means that every time you raise the bar up,
the bones in your shoulders pinch the tendons
in your rotator cuff. This can cause instant
pain in some people (myself included - I can't
even do the movement without weight without
hurting) but will inevitably lead to long-term
degeneration of the structures of the shoulder
joint.
I
would stay far away from this movement. It
can end your training career if you do it
heavy and often.
Many
people continue to do this exercise because,
aside from the creeping shoulder joint injury
problem, the exercise does work the shoulder
and trapezius muscles strongly.
Stick
to shoulder presses and various lateral raises
for working the shoulders and shrugs for working
the traps.
Other
exercises you should watch out for are
behind-the-neck barbell shoulder presses and
behind-the-neck pulldowns. These two movements
put tension on the shoulder joint in it's
most vulnerable position. I would strongly
recommend against doing these.
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