Locked bar path for clean delt and trap pulls.
Keep the bar close to your body and stop at chest height. Going too high can pinch the shoulder.
Pulling the guided bar straight up your torso drives the side delts hard, because elbows travelling high and wide is exactly what that head of the shoulder is built for. The traps kick in to elevate the shoulders through the top half, and the biceps assist as the elbows bend. The fixed track keeps the pull honest, so it suits lifters who swing free-weight upright rows and want strict, repeatable delt work instead.
Usually because you are pulling too high or gripping too narrow, which jams the shoulder joint. Stop the bar at chest height, keep hands shoulder-width, and the pinch usually disappears.
About shoulder-width. Narrower shifts more to the traps and increases the impingement risk, while slightly wider keeps the elbows in a friendlier path for the delts.
They pair well rather than compete. The upright row lets you load heavier and brings the traps along, while lateral raises isolate the side delts with less joint stress. Doing both covers the delt from two angles.
