Upright row

The upper back muscles can sometimes be neglected in training because they are out of sight, out of mind. It is impossible to see this set of muscles without a mirror and it can be tricky to train them. This is where the upright row, or stand up row, comes in. It is a great upper body movement to complement other exercises such as Neglect this exercise at your peril. Well-developed traps (trapezius) are important for maintaining aesthetic balance, but will also help performance in a variety of lifts such as squats, deadlifts, and the military press. That said, it's an easy exercise to get wrong, and incorrect form can easily lead to shoulder injuries. Read on to find out how to perform an upright row with perfect form for maximal benefit. (Image credit: Shutterstock) The upright row focuses on building up a variety of muscles including lateral deltoids, trapezius, and biceps. "This exercise is commonly used for aesthetic improvements aimed at improving upper bodymuscledefinition," says Rosaria Barreto, personal trainer, and director at Vitality Hub. Other benefits of adding upright rows to your strength routine includeimproving the posterior chain for better biomechanics and posture. However, it's one to approach with caution, "Research suggests this exercise has a high injury risk level compared to most other upper body exercises due to the positioning of the wrists and elbows," warns Barreto. To avoid injury, the exercise needs to be performed correctly and only conducte...

Cable Upright Rows are a great upper back exercise. They’re also a good supplemental movement for bigger Olympic movements like Snatches and Cleans. In this guide, I’ll teach you how to do Cable Upright Rows including important coaching tips. I’ll also share with you the muscles worked, benefits and a few alternatives if you’re unable to do upright rows with a cable machine. How To Do Cable Upright Rows Equipment Needed • Cable Machine Step-by-Step Instructions • Attach a straight handle* to a cable machine and lower the attachment pin to the bottom of the beam. • Grab the handle with an overhand grip and stand tall with the handle starting right in front of the thighs. • Flex your knees slightly and stand upright with good posture. • Pull the cable handle upward along the abdomen and chest toward the chin. • At the top, the elbow should be higher than the wrist, and above the shoulders. • Lower the handle under control back to the front of the thighs. • Do not ‘jerk’ or ‘rock’ the weight up and keep the handle close to the torso throughout. Coaching Points *You can use multiple different attachments other than a straight handle. The Rope Attachment is another popular attachment for cable upright rows. Benefits Cable Upright Rows are an excellent exercise for training both the shoulders and upper back. Specifically, when it comes to using a cable machine – being able to choose between different cable attachments (straight bar, rope, etc) can be very beneficial. Upright row...

When it comes to controversial workout moves, you may think of pushing tires across a room, using gymnastic rings, and other Crossfit-style exercises that are risky to perform without proper training and supervision and that resemble acrobatics more than they do pumping iron. Upright rows are probably not the first thing that comes to mind when you think of this category of exercise. Despite that, this relatively simple workout move has its detractors, with some going so far as to claim you shouldn’t do them at all. • Tommy Hockenjos is a WeStrive App trainer and the founder of • What Are Upright Rows? Also known as standing rows, upright rows are an upper body exercise. To do an upright row, you hold either dumbbells or a barbell with weights at the ends in your hands in an overhand grip. Williams explains to “hold the weight shoulder-width apart with palms facing you and allow the weight to hang in front of you.” Then, lift the weight up to your collarbone in front of you, close to your body, before slowly releasing it back down again. Williams suggests keeping your elbows ”above the level of your forearm and allow your wrists to flex with the movement,” while keeping your core engaged. This move uses both the front and back of your arms, which means it works your triceps as well as your biceps. Beyond being a workout move, Hockenjos says that the motion involved in an upright row is “a common movement pattern that is needed for life and sport,” and “the upright row look...

Upright Rows are a great upper back exercise. They’re also a good supplemental movement for bigger Olympic movements like Snatches and Cleans. Here is how to do a Barbell Upright Row, what muscles this exercise works and a few alternatives if you’re unable to do upright rows with a bar. How To Barbell Upright Row Equipment Needed • Barbell • Bumper Plates (or Iron Plates if not dropping the bar after sets) Step-by-Step Instructions • Starting position is with your feet shoulder-width apart, slight bend in the knee. • Grasp bar about shoulder-width apart. • Hold the barbell with an overhand (pronated) grip. • Start with the bar at arm’s length. • Pull the bar upward along the abdomen and chest toward the chin. • At the top, the elbow should be higher than the wrist, and above the shoulders. • Lower the bar slowly and under control to the front of the thighs. • Do not jerk. • Keep the bar close to the torso. Coaching Points The biggest mistake I see, by far, with Upright Rows is swinging way too much to lift the bar. A little swing is okay if you’re trying to grind out the last rep or two of a set. However, if you’re having to rock your torso for every rep then the weight is too heavy. Take some weight off the bar and use proper form. Benefits The Barbell Upright Row is an upper body exercise that is primarily used to strengthen the muscles in the upper back, shoulders, and arms. Some of the benefits of this exercise include increased upper body strength, grip strength and i...

Putting a Unlike being on a rowing machine or in a boat — which involves having arms straight out in front and pulling in toward your chest — upright rows are done in a vertical motion. That means standing up with your back straight, knees softly bent and feet parallel, while holding a weight — such as dumbbells, a barbell or cable — and maintaining an overhand grip on the equipment. According to Rocky Snyder, C.S.C.S. and author of the strength-training guide “Return to Center,” the "row" is keeping that weight close to the body as your hands travel up to your shoulders, with elbows flaring out to the sides, at about neck height as the weight pauses around chin level. In this movement, the primary (Related: When starting any new exercise, building a foundation through proper form is essential, and that usually starts with using either bodyweight or a very light weight. For example, a wooden dowel, which looks like a broom handle, can serve as a stand-in barbell, while allowing you to practice the motion of upright rows to establish proper form for the move. (Related: "Where individuals tend to falter with upright rows is primarily in form," Snyder said. “That can lead to a strained low back.” Here are some cues on form that can help protect the back and target the right muscles during the movement: • Keep shoulders neutral rather than rounded forward or thrown back. The former can lead to rotator cuff injury, while the latter can put strain on the lower back. • Engage the...

Most shoulder exercises involve pressing a weight overhead, while most back exercises involve pulling a weight toward your body. The upright row is a little bit of both. This unique vertical pulling exercise targets your shoulders as well as your upper back. Credit: Benoit Daoust / Shutterstock This movement forms the basis of the Olympic lifts and other vertical pulling variations. It’s versatile and can be performed nearly any tool including a barbell, EZ-curl bar, resistance bands, even one or two dumbbells or The classic and most common movement is the standard barbell upright row. This allows you to build the most vertical strength and power while packing size onto your “yoke” — the trapezius, upper back, and shoulders. Here’s everything you need to know to thrive with this weightlifting staple. • • Upright Row Mistakes to Avoid • How to Progress the Upright Row • Benefits of the Upright Row • • How to Program the Upright Row • Upright Row Variations • The upright row is a vertical pulling exercise, moving the weight from your waist to near your shoulders. This movement can simultaneously improve upper body coordination and power for sports performance, while building some beefy shoulders and upper back. Step 1 — Nail Your Starting Position Credit: Breaking Muscle / YouTube Stand up straight, holding a barbell with a shoulder-width grip at arm’s length. Drop your shoulders down, lift your chest up, and engage your glutes. Have your knuckles facing the ground and flex ...

The upright row is a common strength-training exercise. Popular with bodybuilders, athletes and general exercisers alike, the upright row is usually performed with the aim of increasing upper-back and shoulder muscle size. Women often stay clear of this exercise as it tends to also increase neck girth, whereas football and rugby players perform it for exactly this reason. Upright rows are a free-weight exercise commonly performed using a barbell. Grasp a barbell with a hand-width overhand grip. Stand with your feet hip-width apart and the weight resting across your thighs. Pull your shoulders back, lift your chest and arch your lower back slightly. Lead with your elbows and pull the bar up the front of your body and just under your chin. Your elbows should be higher than your hands. Slowly lower the bar back down to full arm extension and repeat. Do not use your knees, hips or back to jerk the weight up as this reduces the effectiveness of the exercise. The upright row is a compound exercise. Compound exercises utilize multiple joint actions and, therefore, multiple muscle groups. The primary muscles involved in the upright row are the upper trapezius, deltoids and biceps. The upper trapezius and deltoids work together to elevate your shoulder girdle and raise your arms, while your biceps work to flex your elbows. In addition to the major muscles, smaller muscles called synergists and fixators control other parts of your body to facilitate the performance of this exercise....

A variation of a hotly debated exercise, Smith Machine Upright Roware a pull-focused movement that works the traps, upper back, deltoids, and biceps all in one. It’s a movement that should be used in moderation and with extra attention to form and only by those with healthy shoulders. There’s a wrong and better way to do it which is why we put together this training guide to ensure you maintain healthy deltoids and achieve more muscle development. In This Exercise: • Target Muscle Group: Trapezius/upper back • Type: Hypertrophy • Mechanics: Isolation • Equipment: Smith machine • Difficulty: Intermediate/advanced How To Do The Smith Upright Row If there’s one exercise that you want to be extra careful with it’s the upright row. This isn’t the exercise to jump into without knowing the risks because let’s face it, injuries happen. For that reason, we’ve included detailed step-by-step instructions along with a video example to help you get good results and avoid problems. Disclaimer: Upright rows have the potential to cause shoulder impingement issues when used incorrectly, however, this risk is decreased when proper attention is given to lifting technique and the weight load. Never attempt to lift max loads when performing upright rows and if you do experience shoulder pain stop immediately. We also recommend adding upright rows after you’ve warmed up with other exercises. Step 1: The setup Before you start rowing, make sure the bar is at an appropriate height, usually somewh...