Calculators Strength Calculators. See All Calculators. Upright Row Standards Measured in lb. Weight Unit. Kilograms kg. With so many rowing moves out there, it can be hard to know which ones are really worth adding to your routine. Well, if you're looking to sculpt stronger shoulders, upright rows —yes, the move that resembles pulling on suspenders just me?
Tatiana Lampa, NASM-certified personal trainer at Fithouse , shares how to master this exercise and what makes it really shine. How to: Stand with your feet hip-width apart holding a dumbbell in each hand.
Your palms should be facing your body. Lift the weights by raising your elbows out to the sides until they come in line with your shoulders.
With control, slide them back down to your waist. Also, be sure to keep your abs super tight throughout the entire move.
Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. The upright row is considered one of the best muscle builders for the back and shoulders.
It is also potentially dangerous for the shoulders, requiring perfect form for the best results and to avoid injury. This exercise is generally performed by bodybuilders and is also used in some boot camps and high-intensity interval training HIIT classes.
Stand with your feet shoulder-width apart. Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs. The upright row works the front and middle heads of the deltoids shoulder muscles.
This exercise also helps build the trapezius and rhomboids muscles in the middle and upper back , and even the biceps muscles front of the upper arm. All of these muscles help make lifting and pulling activities easier. This includes lifting grocery bags off the floor to place them on the counter, pulling your pants on while getting dressed, and other similar movements.
This exercise is often used by bodybuilders who are targeting specific muscles. However, research indicates that the upright row can also be part of an effective strength training routine for others, such as a workout created for career firefighters. This exercise can be adjusted to make it more accessible to the beginner and to increase the effort needed as you build strength. If you don't have a barbell, you can do the upright row with a set of dumbbells.
When doing this variation, keep your hands in the same general position as you do during a barbell upright row. Palms should be facing in and hands in line with the thighs. Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads.
Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Yvonne McGreevy is a researcher, fact-checker, video content creator, and writer with over 15 years of experience working with various publications.
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.
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