Enhancing Skills

Upright row

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The upright row is a compound exercise that primarily targets the muscles of the shoulders and upper back. It involves lifting a barbell or dumbbells from a hanging position to the level of the collarbone, simulating a rowing motion.

Possible Stretches to do prior to exercise:

  • Shoulder stretches
  • Arm circles

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.

How to select the proper weight: Choose a weight that challenges your shoulder and upper back muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.

Proper form:

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell or dumbbells in front of your thighs with an overhand grip, hands shoulder-width apart.
  2. Keep your arms straight and your back in a neutral position.
  3. Inhale and lift the barbell or dumbbells by raising your elbows in a rowing motion, leading with your elbows and keeping them higher than your forearms.
  4. Continue lifting until the barbell or dumbbells reach the level of your collarbone, just below your chin.
  5. Hold the top position for a brief moment, squeezing your shoulder blades together.
  6. Exhale and slowly lower the barbell or dumbbells back down to the starting position, maintaining control throughout the movement.
  7. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
  • Perform the exercise with dumbbells instead of a barbell to allow for more individual arm control.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, either by adding more weight plates to the barbell or using heavier dumbbells.
  • Slow down the tempo of the movement, emphasizing the contraction and holding the top position for longer.
  • Perform the exercise with resistance bands or cables to add continuous tension to the muscles throughout the movement.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Shoulders

Muscle Group(s):

Shoulders, Upper back

Muscles used:

Primary:

Deltoids (Lateral), Deltoids

Secondary:

Trapezius, Rhomboids, Biceps Brachii

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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