How to do upright rows

The upright row is a classic exercise for the shoulders and traps. I believe that many people still know about upright rowing. Of course, it is good for us to do upright rowing for a long time, but many people do not know how to do upright rowing correctly. So, what are the essentials of upright rowing? Let's take a look at the requirements of action.

How to do upright rows

Stand with a pair of dumbbells an arm's length from your waist, palms facing you.

Slowly lift the weight in front of your torso close to your body until your elbows are at shoulder height.

Pause, then reverse the motion, returning the weight to the starting position.

Upright row muscles worked

The most important part of this exercise is our arm muscles because we are constantly using our hands to exert force in acting. Whether it is to lift the barbell to the highest position or the lowest position, arm strength is always required, so at this time, we should use our arms to exert power. The biceps have an excellent stimulating effect. In addition, this action also has a good exercise effect on our shoulder and back muscles. When we raise our arms to lift the barbell to the highest position, our back is stretched back and stretched out. So there is a particular exercise effect. 

Benefits of upright rows

Many shoulder exercises—lateral raises, front raises, and rear deltoid raise—put your arms in an unfavorable position, limiting the amount of weight you can use. However, the upright row allows you to lift heavier weights, giving you more strength and growth potential in your upper back and shoulders.

Common mistakes

Avoid these mistakes to get the most out of this exercise and avoid strain or injury.

Arm position

As you lift, keep your elbows higher than your forearms. Do not raise your arms above parallel to avoid impact, which reduces your shoulder range of motion.

Holding position

This exercise can strain your wrists, so only use a wide grip. For the safety of the wrists and shoulders, it is recommended to have a shoulder-width apart. 3 Using a wide grip also increases deltoid and trapezius activation.

Keep your wrists supple as you lift, allowing them to flex. Try to keep them from Moving down or sideways during the lift.

Back and torso

Keep your torso still and your abs supported throughout the lift—don't turn or twist. Keep your back straight, chest up, and eyes straight ahead. There shouldn't be any movement in the legs (unless you're adding planks, for example).

Too heavy

Shoulder impingement can occur due to excess body weight. 5 The shoulder joint is a complex mechanism, and damage to it can severely impact your exercise goals while healing is slow. Do not lift weights in this exercise unless you have experience and trust your shoulder joint.

If you're new to upright rowing, start with a weightless barbell. 6 This will allow you to experience the lift and learn the movements and positioning from start to finish. Gradually add weight, taking care not to add too much weight until your shoulders are ready.

Dumbbell upright row VS Barbell upright row

Generally speaking, upright rowing is divided into dumbbell upright rowing and barbell upright rowing. These two upright rowing can produce significant exercise effects on our deltoid muscles and triceps.

Dumbbell upright row

When rowing upright with dumbbells, we first need to take a standing position. Our arms need to fall naturally, and our elbows can be slightly bent to facilitate better exertion. Holding the dumbbells with both hands is the preparation for the action.

When the movement starts, we need to use the deltoid muscle as the leading force point, bend our elbow joint, let both hands hold the dumbbell until the chest, until the deltoid muscle feels a peak contraction, and then slowly return to the original state, recover You can exhale when you are in the original position.

Barbell upright row

When performing barbell upright rowing, we first need to take a standing position. We need to separate our legs and feet slightly wider than our shoulders to keep the chassis stable when standing. We need to adopt an overhand grip, holding the bar firmly on the bar, with the distance between the hands and the shoulders equal.

At the beginning of the movement, we need to use the deltoid muscle as the main force to lift the barbell to the chest, maintain it for 1 to 3 seconds, complete the peak contraction, and then slowly return to the original state. When returning to the actual state, you can exhale.

The "wave" EZ curl bar makes this exercise easier on the wrist when using a barbell. Look for an EZ-Bend bar that allows you to hold the bar slightly to help reduce stress on your wrists from the angle at the top of the lift.

Which is better?

When working the deltoid, I think the barbell upright row is better for the deltoid. Because barbells are more stable than dumbbells. When we perform dumbbells, the triceps will participate in a certain amount of force to help us stabilize the movement route, so the triceps are more likely to join in borrowing, which affects the deltoid—full workout.

But this change is minimal. If you are not a person who is very demanding and demanding about fitness, there is not much difference between these two sports for ordinary bodybuilders. Therefore, these two exercises are suitable for the exercise of the deltoid muscles. If you like to perform dumbbell upright rowing, you can choose dumbbell upright rowing to exercise your powers. We can choose the sports equipment that suits us according to our physical needs.

Row variations

There are several variations on an upright row you can try to spice things up.

Barbell bent-over row

Whether you want to train a broad back or shape your upper torso, the barbell bent-over row is necessary. It introduces the lats, rear deltoid, teres major, and more.

When training, pay attention to standing with your legs, keep your back straight, hold the barbell with both hands, and pull the barbell toward your chest, feeling the tightening of your back and upper arm muscles as you pull it up. When the bar reaches your navel, open your arms and lower the bar.

Seated row

Seated rowing works primarily on the upper back muscles.

Begin by sitting on a bench, with both legs straight forward, knees bent, and the soles of both feet on the pedals of the equipment, and the upper body is relaxed. Then, using the muscles in your back, pull the handle forward toward your belly. Stay for 1-2 seconds at the closest fit, then return to the original direction to complete an action.

Note that when doing this action, the breathing should be consistent with the frequency of doing it. Exhale as you pull back and inhale as you pull forward.

Cable upright row

Start by holding the handle of the machine and keeping your back straight. Use your shoulders to pull up the rope with your arms and pull the machine's handle to your chin. Pause for 1-2 seconds. Then slowly put it down, return it to its original state, and complete an action.

When performing this action, you should pay attention to adjusting the weight, as the excess weight will cause muscle damage.

Double arm kettlebell row 

This movement uses the muscles of the back and the arms and shoulders. First, stay upright, then open both feet, hip-width apart, and bend the knees of both feet slightly. Next, the upper body and Lean forward a little across the width, then keep your back straight and your knees bent. Hold the kettlebell in your hand and hold the two kettlebells facing each other, keeping your arms straight down and vertical, keeping your elbows close to the edge of your body, and then pulling the kettlebells up. When the lift reaches the highest point, squeeze your shoulder blades together and slowly return to the starting point.