I don't think there any real reason to ever down upright rows. If you are going to do them use a wide grip. The close grip ones are a good way to injure your shuolders via impingement.
They’re one of the best movements for developing your upper back and shoulders. Like any exercise, they’re not necessary, but that doesn’t mean they’re not awesome.
A wide grip might be safer because of how it limits your elbow height, but you can use a narrow grip and limit your ROM appropriately for the same effect. It also appears that using a wider grip is just better in general:
“Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.”
I’m sure the type (I, II, III) of acromion you’re born with plays a key role, but if you have healthy shoulders and scapular movement, and can do upright rows without issue, they’re a fucking awesome exercise. Upright rows are kind of like behind the neck presses. Everyone says they’re bad for you as if it’s the exercise when, really, it all comes down to the individual.
Eric Lilliebridge loves them, and I think we’re all aware of his upper back/trap development. Most bodybuilders do them too. I think I remember seeing a Johnnie Jackson video about doing upright rows. I believe he was a fan of the wider grip.
Edit—This one:
