Upright Row
Step by step
How to perform
- Keep your back straight and pull the weight up to your chest, keeping the weight close to your body and leading with your elbows.
- At the top of the movement, your elbows should be higher than your wrists and the weight should be just below your chin.
- Hold this position for a moment, then slowly lower the weight back down to the starting position.
- Repeat this movement for the desired number of repetitions while maintaining good form throughout the exercise.
Overview
About this exercise
The Upright Row is a strength-building exercise that primarily targets the shoulders and upper back, making it an excellent workout for individuals aiming to improve upper body muscle tone and posture. It is suitable for both beginners and advanced athletes as it can be adjusted to match different fitness levels by altering the weight used. This exercise is desirable for those wanting to enhance shoulder definition, promote better posture, and increase overall upper body strength.
Coaching cues
Form tips
The grip should be slightly less than shoulder-width apart. A common mistake is to hold the bar too wide or too close. This can put unnecessary strain on your wrists and shoulders. Your palms should face your body and your hands should grip the bar firmly.
Lift the bar in a smooth, controlled motion until it reaches your chin. Avoid jerking or using momentum to lift the bar, as this can lead to injury and reduces the effectiveness of the exercise. Similarly, lower the bar in a controlled manner.
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