Upright row
Overview of the exercise
The Upright Row exercise is a classic strength training move that targets the shoulders, trapezius muscles, and upper back. This exercise is performed with a barbell, a dumbbell, cables, or resistance bands, making it a versatile and accessible workout for any fitness level.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Cable, Dumbbell, Barbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Traps, Upper Back
Instructions:
The Upright Row exercise is a great workout for strengthening and toning the shoulders, upper back, and biceps. It requires the use of a barbell, cable or a pair of dumbbells and can be done at home or at the gym. Here are the steps to performing the Upright Row exercise:
- Stand with your feet shoulder-width apart and hold the barbell or dumbbells in front of your thighs with an overhand grip, palms facing your body.
- Tighten your core and engage your shoulder blades by pulling them down and back.
- Slowly raise the barbell or dumbbells towards your chest, keeping your elbows high and pointing out to the sides.
- Raise the weight until it reaches your chin and then pause for a moment.
- Slowly lower the weight back to the starting position, keeping control of the movement and avoiding any swinging.
Upright Row Tips
- Start with light weights: Begin with a lighter weight to ensure that you are using proper form and technique. Gradually increase the weight as you become more comfortable with the exercise.
- Keep your elbows high: When raising the weight, keep your elbows high and pointing out to the sides. This will help to target the shoulders and upper back effectively.
- Avoid swinging: To maintain proper form and avoid any injury, it is important to keep the movements slow and controlled. Avoid swinging the weight and keep your core tight to maintain stability.
- Engage your shoulder blades: To get the most out of the Upright Row exercise, make sure to engage your shoulder blades by pulling them down and back. This will help to activate the muscles in your upper back and shoulders.
- Avoid lifting too high: To prevent injury, it is important to avoid lifting the weight too high. Keep the weight at or just below your chin for best results.
