Avoid injury and keep your form in check It’s important that your torso stays upright so your core remains engaged. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. While you shouldn’t be scared out of integrating the upright row into your routine, there are several mistakes you’ll need to look out for. Ensure that you stop when your elbows reach shoulder level. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. Stand with your feet shoulder-width apart, holding the barbell with an overhand grip down in front of you with your arms extended. There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. The only upright row equipment that you really need is the following: barbell. © 2005-2020 Healthline Media a Red Ventures Company. If this powerful move isn't in your exercise repertoire yet, it…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. If you’re using dumbbells for your upright row, add a bicep curl at the bottom before rowing upward again. It’s when the exercise feels impossible to finish. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Despite the benefits of incorporating an upright row, the exercise does have a reputation for causing injury. Pull the weight up into an upright row, and then before releasing your arms back down, flip your wrists back and push the weight up into an overhead press. An upright row is an effective exercise to build strength in the shoulders and upper back. Already have a Bodybuilding.com account with BodyFit? upright row is a free weights exercise that primarily targets the shoulders ... more. Using a straight bar or a revolving curl bar on a cable machine, complete the same movement with your arms. Strengthening your posterior chain is hugely beneficial for functional everyday life, especially if you sit all day. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. These pushup variations are all you need to…, If the idea of an at-home workout makes you yawn, think again! What Muscle Groups Are Best to Work Out Together? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Repeat for the desired number of reps. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body. Hold a light dumbbell in each hand down at your sides, and keeping your arms straight, raise them up at a 30-degree angle from your body. There are several variations on an upright row you can try to spice things up. Quickly read through our step-by-step directions to ensure you're doing each With great attention to form, you’ll reap all the benefits. Barbells aren’t your only option for upright rows. When executed correctly, using just your body weight can give you a run for your money…, Although running and plyometrics are fan faves, high-impact cardio isn't always appealing — or possible. Our website services, content, and products are for informational purposes only.