Upright Row
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Equipment:
Body Weight -
Area Worked:
Neck -
Type of Workout:
Weight
Exercise Description:
A barbell upright row is a weight training exercise that primarily targets the trapezius, the muscles on the back of the neck and shoulders. It also works the deltoids, the muscles on the sides of the shoulders, and the biceps.
How to do a barbell upright row:
- Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Bend your knees slightly and lean forward at the hips, keeping your back straight.
- Keeping your elbows high, row the barbell up to your chest, keeping the barbell close to your body throughout the movement.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell upright row:
- Keep your back straight throughout the movement.
- Don't let your elbows flare out to the sides.
- Squeeze your traps at the top of the movement.
- Focus on keeping the barbell close to your body throughout the movement.
Tips for performing barbell upright row:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your traps at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell upright rows are a great exercise for building strong, big traps. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell upright row:
- It can help to improve your weightlifting strength and power.
- It can help to prevent rotator cuff injury and impingement syndrome.
- It can help to improve your range of motion and flexibility in the shoulder.
If you are new to barbell upright rows, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.