Monkey Row vs Upright Row: The Fitness Showdown You Can’t Miss!

Are you looking to build a strong and sculpted upper body? You’ve probably come across the terms “monkey row” and “upright row” in your fitness journey. Both exercises target similar muscle groups, but they differ significantly in their execution and benefits. This blog post will delve into the intricacies of each exercise, analyzing their pros and cons, and ultimately helping you decide which one is right for your fitness goals.

Understanding the Monkey Row

The monkey row, also known as the inverted row, is a bodyweight exercise that targets the back, shoulders, and biceps. It involves hanging from a bar with an overhand grip, pulling yourself up until your chest touches the bar, and then lowering yourself back down.

Benefits of the Monkey Row:

• Compound Movement: The monkey row engages multiple muscle groups simultaneously, making it an efficient exercise for building overall upper body strength.
• Functional Strength: It simulates real-life movements like pulling yourself up from a chair or climbing a rope, improving functional strength.
• Versatile Exercise: It can be performed with various grips (overhand, underhand, neutral) and variations (feet elevated, feet on the ground) to target different muscle groups and challenge your strength.
• Accessible: It requires minimal equipment, making it ideal for home workouts or outdoor training.

How to Perform a Monkey Row:

1. Find a suitable bar: Choose a bar that’s slightly above waist height, allowing you to hang with your arms fully extended.
2. Grab the bar with an overhand grip: Ensure your hands are shoulder-width apart.
3. Hang from the bar: Let your body hang straight down, keeping your core engaged.
4. Pull yourself up: Engage your back muscles and pull your chest towards the bar, keeping your body in a straight line.
5. Lower yourself down: Slowly return to the starting position, maintaining control.

Unveiling the Upright Row

The upright row is a weightlifting exercise that primarily targets the shoulders and upper back, with secondary activation of the biceps and traps. It involves lifting a barbell or dumbbells from the floor to your chin, keeping your elbows high and close to your body.

Benefits of the Upright Row:

• Shoulder Strength and Stability: It effectively strengthens the deltoids (shoulder muscles), improving overall shoulder stability and preventing injuries.
• Upper Back Development: It engages the trapezius muscles, which are crucial for maintaining proper posture and supporting the shoulder blades.
• Bicep Activation: It indirectly works the biceps, contributing to arm strength and size.
• Versatile Exercise: It can be performed with various weights and variations, allowing you to adjust the challenge based on your fitness level.

How to Perform an Upright Row:

1. Stand with feet shoulder-width apart: Hold a barbell or dumbbells with an underhand grip, slightly wider than shoulder-width.
2. Keep your back straight: Engage your core and maintain a neutral spine throughout the exercise.
3. Lift the weight: Pull the weight up towards your chin, keeping your elbows high and close to your body.
4. Lower the weight: Slowly return to the starting position, maintaining control.

Monkey Row vs. Upright Row: A Detailed Comparison

Now that we’ve explored the individual characteristics of each exercise, let’s delve into a direct comparison to understand their unique strengths and weaknesses:
Target Muscles:

• Monkey Row: Primarily targets the back muscles (latissimus dorsi, rhomboids, trapezius), with secondary activation of the biceps and shoulders.
• Upright Row: Primarily targets the shoulders (deltoids), with secondary activation of the upper back (trapezius) and biceps.

Movement Pattern:

• Monkey Row: Involves pulling your body towards the bar, engaging the back muscles in a horizontal pulling motion.
• Upright Row: Involves lifting the weight vertically, engaging the shoulders and upper back in a vertical pulling motion.

Risk of Injury:

• Monkey Row: Generally considered a safer exercise with a lower risk of injury, especially when performed correctly.
• Upright Row: Can be more prone to injuries, particularly to the shoulder joint, if proper form is not maintained.

Equipment Requirements:

• Monkey Row: Requires a pull-up bar or other suitable overhead support.
• Upright Row: Requires a barbell or dumbbells.

Difficulty Level:

• Monkey Row: Can be challenging for beginners, especially those with limited upper body strength.
• Upright Row: Can be challenging for beginners, especially if using heavy weights.

Choosing the Right Exercise for You

The choice between monkey row and upright row depends on your individual goals and preferences. Here’s a breakdown to help you decide:

• For Overall Back Strength and Functional Fitness: The monkey row is a superior choice. It engages more back muscles, improves grip strength, and translates well to real-life movements.
• For Shoulder Strength and Size: The upright row is a more targeted exercise for building shoulder strength and mass. It effectively isolates the deltoids, leading to greater muscle hypertrophy.
• For Beginners: The monkey row is a more accessible exercise, as it requires less weight and can be modified for different fitness levels.
• For Advanced Lifters: The upright row can be challenging and rewarding, especially when using heavy weights.

Beyond the Basics: Variations and Modifications

Both exercises offer a range of variations and modifications to cater to different fitness levels and goals.
Monkey Row Variations:

• Feet Elevated: Increases the difficulty by reducing the weight supported by your legs.
• Feet on the Ground: Easier variation, ideal for beginners.
• Neutral Grip: Targets the back muscles more evenly.
• Underhand Grip: Emphasizes the biceps and forearms.

Upright Row Variations:

• Close Grip: Focuses on the front deltoids.
• Wide Grip: Targets the rear deltoids more effectively.
• Dumbbell Upright Row: Offers a greater range of motion and allows for better control.
• Barbell Upright Row: More challenging and requires good form to prevent injury.

The Final Verdict: A Balanced Approach

Ultimately, incorporating both monkey rows and upright rows into your workout routine can provide a well-rounded approach to building a strong and functional upper body. You can alternate between the two exercises to target different muscle groups and prevent plateaus. Remember to prioritize proper form and gradually increase the challenge as you progress.

Questions You May Have

Q: Can I perform both monkey rows and upright rows in the same workout?
A: Yes, you can certainly include both exercises in the same workout, but it’s essential to listen to your body and avoid overtraining. You can alternate between the two exercises or perform them on different days of the week.
Q: How many sets and reps should I do for each exercise?
A: The number of sets and reps will vary depending on your fitness level and goals. Start with 3 sets of 8-12 reps for each exercise and adjust as needed.
Q: What are some common mistakes to avoid with these exercises?
A: Common mistakes include:

• Using too much weight: This can lead to poor form and injury.
• Rounding your back: Maintain a straight back throughout the exercise.
• Swinging the weight: Control the movement and avoid using momentum.
• Not lowering the weight slowly: This can strain the joints.

Q: Which exercise is better for improving posture?
A: Both exercises can improve posture, but the monkey row is generally considered more effective. It strengthens the muscles that support the back and shoulders, promoting proper alignment.
Q: Can I perform these exercises at home?
A: Yes, you can perform monkey rows at home with a pull-up bar or other suitable overhead support. Upright rows can be performed with dumbbells or resistance bands.