The upright row is a movement that targets many of the large muscle in the upper back and shoulders, which is key for many movements (see below) in … For some lifters, issues arise after the first pull (assuming the first pull and set up is ok). Your grip should be shoulder-width distance. No movement in the legs should occur. Upright rows are a seriously efficient move that targets your side deltoids and trapezius muscles as its prime movers as well as your front delts, rhomboids, and teres minor as synergists. Avoid heavy weights with this exercise. The key here is to focus on the muscle contractions and “pump”, rather than just mindlessly moving weights. Ensure that you stop when your elbows reach shoulder level. The upright row can be used to increase shoulder strength and hypertrophy, for all of the similar reasons discussed above. After the first pull and the explosion phase in the clean/snatch, the lifter must elevate the traps and elbows to keep the barbell close during the turnover phase (third pull) of the lift. Building bigger traps is not only needed for stronger deadlifts, squats, and pressing, but it also is a physical feature that many strength, power, and fitness athletes strive for. The upright row is a movement that targets many of the large muscle in the upper back and shoulders, which is key for many movements (see below) in strength, power, and fitness sports.
There are several variations on an upright row you can try to spice things up. The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. The lifter can also choose the gri that best suits their needs (snatch/clean emphasis), overall shoulder development, etc. You can also use: Using dumbbells allows your hands to move more freely than with a fixed bar, meaning that internal rotation that can cause injury is less pronounced. Coach’s Tip: Once upright, squeeze the barbell so that the knuckles are pointed down towards the floor and the elbows are slightly flared out towards the sides (without allowing the shoulders to round forwards). Due to most beginner lifters often having weak external rotation/poor shoulder mobility, it maybe be best to start with movements like face pulls and reverse flyes if the proper positioning is limited.
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Start by determining the grip width you will take, as a wider grip will target more of the posterior shoulders while a narrower grip will emphasize the trapezius more (both grips will target both muscle groups. It’s important that your torso stays upright so your core remains engaged.
© 2005-2020 Healthline Media a Red Ventures Company. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body. Adding an additional movement to the upright row creates a compound movement, which will give you more bang for your buck in terms of muscle engagement. The upright row can be used by strength, power, and fitness athletes to build shoulder strength, muscle hypertrophy, and reinforce proper positions and technique in more advanced weightlifting movements. Using a straight bar or a revolving curl bar on a cable machine, complete the same movement with your arms.
Grab the barbell using an overhand, wider-than-shoulder-width grip and lift the weight keeping the bar close to your body, eyes facing forward, and back straight. Repeat for the desired …
Coach’s Tip: Start by taking a grip that is about 3 inches outside shoulder width (clean grip, or slightly wider).
Other options include dumbbells or a cable pulley machine. She also created her own online training program, the TL Method. It’s when the exercise feels impossible to finish. If this is the case, your elbows are not staying above the wrists and/or not going upwards, but rather they are most likely going back.
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