Upright rows. Initial position – stand with the legs slightly apart, keeping the back straight and grasping the barbell with an overhand grip. The grip should be hand width or slightly wider:
– Inhale and pull the barbell up along the front of the body to the chin, raising the elbows as high as possible.
– Exhale and lower the barbell with a controlled movement.
This exercise mainly uses the superior portion of the trapezius as well as the deltoid, levator scapula, biceps brachii, brachialis, muscles of the forearm, abdominal muscles, gluteal muscles, and lumbosacral group.
A wider grip uses the deltoid more than the trapezius.
Upright Rows – Workout Video
Upright rows. Application of the exercise.
Who shall do it: Everybody from beginners to experts.
When: In the end of the training session dedicated back or shoulders. After upright rows you should perform barbell shrugs.
How many: 3-4 sets, 10-15 repetitions.