Enhancing Skills

Vertical 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 barbell upright row is a compound exercise that primarily targets the muscles of the shoulders and upper back. It involves lifting a barbell in a vertical motion close to the body, simulating the movement of pulling something up towards the chest. This exercise helps to develop shoulder strength and improves the appearance and function of the upper body.

Possible Stretches to do prior to exercise:

  • Shoulder stretches
  • Upper back stretches

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 shoulders and upper back, such as arm circles or shoulder rolls.
  • Perform a few sets of lighter weight exercises that engage the shoulders and upper back, like lateral raises or bent-over rows.

How to select the proper weight: Choose a weight that allows 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. It’s important to focus on maintaining good posture and not compromising the range of motion by using excessively heavy weights.

Proper form:

  1. Stand tall with your feet shoulder-width apart and the barbell in front of you, using an overhand grip with your hands slightly narrower than shoulder-width apart.
  2. Hold the barbell in front of your thighs, allowing it to hang down with your arms fully extended.
  3. Engage your core and keep your chest up and shoulders back throughout the exercise.
  4. Lift the barbell towards your chin by leading with your elbows, keeping the barbell close to your body and your wrists in line with your forearms.
  5. Keep your elbows higher than your forearms and continue to lift until the barbell reaches your upper chest.
  6. Pause briefly at the top of the movement, then lower the barbell back down to the starting position in a controlled manner.
  7. Maintain a smooth and controlled motion throughout the exercise, avoiding any jerking or swinging movements.

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

  • Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
  • Perform the exercise with dumbbells instead of a barbell, as it allows for more freedom of movement and may feel more comfortable for some individuals.

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

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Perform the exercise with a slower tempo, emphasizing control and engaging the muscles throughout the entire range of motion.
  • Incorporate pauses at the top of the movement to increase time under tension and challenge the muscles further.

Reps:

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

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Biceps, Forearms, Shoulder rotator, Shoulders, Upper back

Muscles used:

Primary:

Deltoids (Anterior), Deltoids (Lateral)

Secondary:

Trapezius, Biceps Brachii

Tertiary:

Forearms, Rhomboids, Rotator cuff

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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