Upright Row
If you are looking for an exercise to improve your posture, alleviate shoulder pain, or build strength in your upper body and core, the upright row could be the perfect exercise. The upright row can be done with dumbbells, a kettle bell, or barbell. The upright row can even be done using the cable machine, one of my favorite variations. This simple movement can help create lean muscle mass while improving balance and stability. So, let’s get to it!
Primary Muscles Worked
- deltoids
- traps
Secondary Muscles Worked
- supraspinatus
- biceps brachii
- rhomboids
- levator scapulae
How to do the Upright Row
- Stand with feet shoulder-width apart
- Hold the barbell (or equipment of choice) and allow it to hang in front of you with arms fully extended. Palms should be facing your body and hands in-line with thighs
- Stabilize the core (think of it as you’re drawing your belly button back to your spine)
- Lift the barbell up (toward the chin, keeping it close to your body) as you take a breath out. Lead with your elbows
- Pause at the top of the lift
- Lower the barbell as you inhale, returning to the starting position
- Repeat for the desired number of repetitions
Things to Avoid
- Incorrect range of motion. Never use a range of motion that causes you pain or discomfort
- Lack of control when lowering. This phase of the lift is often rushed but is just as important in building muscle when done in a controlled way. Lack of control also puts you at risk for injury
- Weight too far from your body. Keeping the bar closer will help you activate all of the muscles in your shoulders
- Using momentum. Don’t use the hips or legs to generate momentum. If you can’t get the weight up with proper form, lower the weight you are using
Benefits of the Upright Row
- Works the muscles that help make lifting and pulling activities in everyday life easier
- Helps improve deadlifts
- Improves shoulder strength
When looking to increase shoulder and upper back strength, look no further than the upright row. Strengthening your posterior chain is hugely beneficial for functional everyday life. Whether you are lifting groceries or children, the upright row helps strengthens the muscles used for lifting (and pulling). The best part of the upright row is you can complete it with a variety of equipment. As with any exercise, care should be taken to execute it with proper form to avoid injury.
