Lateral raises are often the go-to exercise for building strong side delts, but a growing number of natural bodybuilders are turning to a more controversial move: upright rows.
In a recent Reddit discussion, users debated the most effective exercises for targeting the side deltoids—the shoulder muscles that give the upper body a wider and more defined look.
“What are you doing for your side delts?” asked one user. “I personally find Y raises more effective than even the standing lateral raise machine. How do you train them and how much volume do you give them?”
Among the responses, upright rows received unexpected praise, especially from users who had mastered proper form.
“In addition to lateral raises with different equipment, consider upright rows—if they don’t mess with your joints,” wrote one commenter. “I enjoy doing cable upright rows with a rope. I do feel it in my traps, but if I use good technique, it really hits the side delts.”
That comment quickly became the top-voted response in the thread, highlighting a shift in how some natural lifters view the upright row—a movement that has often been criticized for its potential to cause shoulder pain. The exercise involves lifting a barbell or dumbbells from thigh level to chest height, using an overhand grip and flaring the elbows outward.
Critics argue that the combination of internal shoulder rotation and elevation in upright rows can stress the shoulder joint. But supporters say proper form and equipment adjustments can minimize that risk.
“I love upright rows and think they made a big difference for my shoulders,” said another user. “I prefer dumbbells because they let my hands move naturally, which feels better on my joints.”
Despite the ongoing debate, upright rows appear to be making a comeback—especially among natural lifters looking to build size without using performance-enhancing drugs.
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