Upright Row
Step by step
How to perform
- Keeping your back straight and your core engaged, slowly lift the weights up to your chest, leading with your elbows and keeping the weights close to your body.
- Ensure your elbows are higher than your wrists at the top of the movement, and pause for a moment.
- Slowly lower the weights back down to the starting position, maintaining control of the movement.
- Repeat this exercise for the desired number of repetitions, ensuring to maintain proper form throughout.
Overview
About this exercise
The Upright Row is a strength-building exercise that primarily targets the shoulders and upper back, but also works the biceps and trapezius muscles. It's an excellent choice for individuals looking to improve upper body strength, posture, and muscle definition. Incorporating Upright Rows into your workout routine can enhance shoulder stability, promote better body alignment, and contribute to overall physical performance.
Coaching cues
Form tips
Your hands should be about shoulder-width apart on the barbell. A grip that is too wide can reduce the range of motion and put undue stress on the shoulders, while a grip that's too narrow can make the exercise more difficult and less effective.
Avoid using momentum to lift the weight. Instead, lift the barbell in a slow and controlled manner. This not only increases muscle activation but also reduces the risk of injury.
When lifting the barbell, your elbows should always be higher than your wrists. This helps to engage the correct muscles and prevents wrist strain. A common mistake is to lift with the wrists higher than the elbows, which can lead to injury
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