Barbell Upright Row

The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles.

It is very good at growing these muscles. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. The primary use of this exercise is by bodybuilders who are targeting specific muscles and are using perfect form.

How to perform the Barbell upright row

1. With the barbell at your feet, grip the bar with slightly narrower than shoulder-width. Brace your core and squeeze your glutes, this will reduce the amount of swinging that occurs and will help stop your lower back aching.

2. Raise your elbows and lift the barbell until your elbows are level with your shoulders. During the movement, it’s important to keep the barbell under control. Don’t let it swing forward, keep it close to your body,

3. Pause at the top, to ensure you feel your deltoids lifting the weight, before lowering the weight back to the starting position.

4. Repeat for the desired amount of reps.

Common mistakes and how to fix them

1. Lifting your elbows too high

Stopping the movement when your elbows reach the same height as your shoulders, ensures you’re not over-exerting your shoulder and potentially causing an injury. This is when the shoulder joint pinches the tendon, known as the supraspinatus, into the socket, that causes sharp pain.

The best way to prevent this happening is by watching your form in the mirror. Stopping your elbows at shoulder height will help reduce any chance of injury significantly. And, if your gym doesn’t have a mirror, a good rule of thumb is when your hands reach your sternum, your elbows should be about shoulder height.

2. Letting your shoulders roll forward or your upper back round

This one can be tricky to spot. When you are lowering the barbell, make sure your chest is proud and your shoulders are not rolling forward. Having the shoulders roll forward places the majority of the stress from the exercise on the traps, which is not our main focus.

Try squeezing your shoulder blades together when you’re performing the upright row, this is called scapular retraction. It puts the shoulders in a strong position to lift and will help focus the exercise on the delts.

Keep your chest proud and shoulders back, to make sure you’re targeting your lateral delts, rather than your traps. 스포츠토토

Barbell Upright Row Form

When it comes to the Barbell Upright Row, the most important cues to maintain correct form include:

* Keeping the elbows high and in line with the wrists

* Keeping the barbell close to the body

* Avoid swinging the bar to create momentum