To perform the upright row, stand with your feet shoulder-width apart and hold a weight in each hand with your palms facing your thighs. Bend your elbows and pull the weights up to your chest, keeping your shoulders down and your back straight. Pause for a moment and then slowly lower the weights back to the starting position.
The upright row can also be performed using a barbell. When doing so, stand up straight with the barbell resting on your thighs. Grab the bar with an overhand grip and your hands approximately shoulder-width apart. Keeping your back straight, bend at the elbows and pull the bar up to chest height. Then lower it back down.
Cons Of The Upright Row:
The upright row is a great exercise for the deltoids, but it puts pressure on your rotator cuff. If you have shoulder problems, be cautious when performing this exercise and do not use heavyweights. Using too much weight may also increase your chance of injury to your back and knees.
The upright row can cause neck and shoulder strain. Be sure to use proper form and not lean back during the exercise. If you experience any pain in your neck or shoulders, stop exercising and visit a doctor if the pain persists.
How To Perform An Upright Row Correctly?
When doing this exercise, keep your stomach tight and avoid jerking or twisting your body. Try not to swing with it either; maintain constant tension on your deltoids.
Alternate between using both arms and only one arm to see which you prefer. Also, be sure to switch the arm holding the weight after each set. This exercise can be done at home with no equipment or at a gym, but it may be more convenient (and safer) to use dumbbells instead of a barbell.
If you are doing this exercise correctly, your shoulders should be pulled up at the end range of movement. This means that your shoulder blades need to squeeze together during the lift portion of the exercise. If it is difficult to determine if you are using the proper form, have someone watch you or record yourself with a video so you can tell if you are using the correct form.
As with the barbell bench press, this exercise is more challenging when done with free weights instead of on a machine that requires less stabilization. This means that training your deltoids in this manner will help to increase strength and stability throughout the shoulder region and will help prevent injury.
Benefits Of Upright Row:
The upright row is a great exercise to increase the size and strength of your middle deltoids. However, it is important to use proper form and not lift too much weight to avoid injury. When doing this exercise, be sure to keep your stomach tight, avoid jerking or twisting your body, and use a weight that allows you to maintain proper form.