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For those who are not familiar, this exercise is called the “Upright Row”. It is very popular in the fitness community. The only problem is it does more harm then good, and needs to be taken out of your routine! But I wouldn’t be here if i didn’t have an alternative for you…

The face-pull using a rope is the better alternative. The issue with the upright row is the internal rotation movement. With the face-pull, using an external rotation movement(thumbs pointing behind you), you get the contraction your looking for without risk of long term injury!