Uppright Rows Can Hurt Your Muscles
In upright rows bar is held with back of grip facing our face and bar is lifted straight up until you can't lift it more in upward direction near to your face. Some have different techniques to lift the bar some prefer to lift the bar util there elbows become in line with there shoulders.
The bar is lifted when we do internal rotation of our arm but this is not a good way to lift weight according to experts. if we take some one hand and internally rotate it and then lift it he will feel pain in his arm so that's what we do when we do upright rows so it is better to lift weight in a different way. Better way to do upright row is dumbbell high pull.
The exercise is not necessarily bad if you do it correctly. But if done with bad form, and not actually knowing what the f*ck you're doing, you're going to destroy your shoulders.
Using dumbbells will definitely help you make the movement less stressful for your shoulders.