The upright row is a common strength-training exercise. Jacob Ladon is a staff writer and former amateur bodybuilder. Practicing the upright row regularly will not only increase strength but will also reinforce the correct movement patterns. 15 (4): 715–722. The vast majority of strongmen events require a large degree of upper back and shoulder strength. Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch. PMID 22106173. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. Letting the bar drift away from the body will interfere with the path of the elbows and will likely cause them to move backward rather than staying over the wrists. It is fundamental a weight lifting shoulder exercise performed while standing, holding a weight hanging down in the hands and lifting it straight up to the collarbone. Although the plane in which this exercise is different from the upright row, the face pull highly activates the same muscle groups and, therefore, can improve upper back and shoulder strength. To do a barbell upright row, stand with your feet hip-width apart and hold a barbell with an overhand grip. An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. As highlighted, the upright row specifically targets the shoulder muscles. At Westside we do a lot of upright rows to thicken the traps. For squatting, the farther back the bar sits, the greater the leverage. If you don’t have a barbell, you can use two dumbbells, a kettlebell or even a cable machine with a straight bar attachment hooked to the lowest pulley to complete the upright row. The upper back plays a large role in all three lifts. 3- Pendlay Rows. In an earlier exercise guide, we discussed the upright row, one that finds its way … This comprehensive guide will provide all the detail you require to allow you to perform the upright row safely and effectively. This bodybuilding exercise, called vertical barbell pulling up to the chin, a Barbell Upright Row, solicits shoulder muscles and trapezes indirectly. The main goal of the barbell bent over row is to improve the muscle size of the shoulder. At Westside we do an enormous amount of back work. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. For example, weightlifters should consider using clean and snatch grips when performing the upright row. ISSN 0022-3751. When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. 4 sets, 12–15 reps. Barbell Shrug 3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/  Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). Although some people will put their hands closer together to put more emphasis on the trapezius muscles, this can narrow the space at the shoulder joint and cause painful bursitis over time. Barbell T Bar Rows. The upright row is a great accessory exercise to help strengthen smaller muscles in the posterior shoulder and add overall size and strength to the upper back/posterior shoulder. This consists of upper and lower back work. Journal of Sports Science & Medicine. PMID 22106173. Draw the bar up toward your collarbones by bending your elbows. PMC 3285070. doi:10.1519/JSC.0b013e31824f23ad. Maintaining a shoulder-width grip is also advised. Journal of Strength and Conditioning Research. Rick Collins Esq: The Legal Complications Behind Synthol Oil, Chris Cormier’s Initial Reaction To Ronnie Coleman’s Crippling Injuries & Surgeries…, Hidetada Yamagishi’s Ultimate Men’s 212 Workout & Diet Plan, Brandon Hendrickson Reacts To The Olympia 2020 Men’s Open Results, Benefits Of Lunges & Variations To Challenge You, Chris Cormier’s Initial Reaction To Ronnie Coleman’s Crippling Injuries & Surgeries | GI Vault, Best on the Planet! Your hands should be shoulder-width apart. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government … The muscles used in the upright row are the: • Lateral delts. The barbell upright row can also hit quite a few muscles. The fascinating muscles, the external rotators, the serratus anterior, upper and lower traps to a lesser degree, and more. The Upright Barbell Row is an exercise for the development of the shoulders and trapezius muscles. Raise your elbows to the sides and lift the barbell toward your chin. This is a lot easier said than done though sadly, due to the risks that the upright row pose. These barbell upright row alternative exercises all work the same muscle groups but using slightly different joint actions. This means that they’re just as effective but are less likely to cause shoulder pain. “Characteristics of shoulder impingement in the recreational weight-training population”. Before you even lift the bar from the floor, you need to determine which grip you are going to use. This will allow you to pull the elbows upward with greater efficiency. The upright row is associated with a number of benefits that will be discussed in the below section. Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase. The Journal of Physiology. If you have been advised to avoid the upright row because of shoulder impingement, work your deltoids with lateral and front raises and your trapezius with shoulder shrugs. ISSN 1303-2968. All rights reserved. Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart. While dumbbells, kettlebells, bands, and cables can all be used for the upright row, the following technique is specifically for a barbell upright row. If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (3). Barbell Upright Row Key Points (to emphasize the trapezius) Shoulder-width or narrower grip – as we widen the grip there is often less trapezius involvement and the emphasis is placed more … Barbell Upright Row โบว์ ณ.บ้านดอน • July 8, 2015 • MAIN MUSCLE WORKED : Trapezius OTHER MUSCLE WORKED : Shoulders EQUIPMENT : Barbell MECHANICS TYPE : Compound 4-6 sets of 3-8 repetitions will suffice. The difference between the two movements is that the upright row pulls upwards in a vertical manner, where as the face pull has the load being pulled horizontally or at a slight angle, which can offer slight variations in muscles targeted by the exercise. ), therefore, caution is required and form must always be the top priority. There is a vast array of upper back and shoulder strengthening exercises, however, the upright row is one of the most effective. The barbell upright row is an exercise that targets several muscles of the shoulder. Bands and cable are superb tools that can accelerate strength development. 4-6 sets of 3-8 repetitions will suffice. Email: info@generationiron.com. Your wrists flex as the bar rises. Home Gym Exercises Simply train effectively! © 2019 www.azcentral.com. Choose a barbell or weight that’ll allow a nice slow and controlled movement. However, there are many other muscles that must engage to allow the elbows to be pulled upward. This section will provide five excellent upright row variations that will allow you to maximize upper back and shoulder development. Several smaller muscles of the shoulder, including the supraspinitus and the infraspinitus – which are part of the rotator cuff – and the levator scapulae are also active. In an earlier exercise guide, we discussed the upright row, one that finds its way into many strength, power, and competitive fitness sporting movements. The primary muscle addressed with the upright row is the top part of the three-part deltoid muscle, which forms the rounded cap of your shoulder. People who perform the barbell upright row, in which you stand erect as you lift the barbell, work a slightly different group of muscles than those executing the barbell bent-over row. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. Focus on squeezing the barbell tightly so that the knuckles stay pointed down and the elbows flare out slightly. For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead. The load and volume that you perform will determine the fitness component that you predominantly develop. However, the exercise also contributes to enhancing the neck circumference. As the name suggests, this variation simply involves reducing the distance between the two hands. If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (. To perform a high pull, hinge forward and allow the bar to descend towards the knees before powerfully driving the hips through and simultaneously pulling the bar upwards. ISSN 0022-3751. About Us. For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width. Barbell Wide Grip Upright Row Tips As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. This medial deltoid is assisted by the front, or anterior, deltoid. The upright row targets the lateral deltoids in your shoulders. doi:10.1519/JSC.0000000000000250. Therefore, for the clean grip upright row, simply replicate this grip. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. 134 West 29th Street Suite 902 ISSN 1533-4287. • Rhomboids. Return the bar to the start position and repeat for the desired number of repetitions. 590 (Pt 2): 351–362. Continue the movement until your arm is parallel to the floor. Seated Dumbbell Military Press; Use a palms-facing out grip, resting a full two minutes between sets. When lifting any heavy object from the floor, it’s important to lift the chest and keep the core engaged. (2014-04). 27 (1): 181–187. Powerfully drive the elbows up and slightly out all while keeping the bar as tight to the body as possible. Therefore, utilizing a slightly higher rep range may help you achieve this. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. 2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. Both of the exercises are incredibly effective at what they do, and in an ideal world, should actually be done together in the same workout to make sure that you are overloading your muscles in the most effective way possible. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. 27 (1): 181–187. Consequently, the upright row can be used as an accessory to facilitate strength performance. Once the bar is in this position, simply perform an upright row. Physiques with Picture Perfect 6-Pack Abs, 5 Bodyweight Exercises to Build a Ripped Chest, Larry Wheels Sets Incline Bench Press PR and Does Strongman Training, Product Review: Onnit Kettlebells For Elite Training & Performance, Product Review: EnterSports Ab Roller Wheel Kit For A Solid Core, Best Testosterone Booster for Men’s Health – TestRX™ Review. One of the biggest benefits associated with bands and cables is that they sustain tension on the muscle throughout the entirety of the movement. ISSN 1303-2968. However, there are many other muscles that must engage to allow the … When using these different pieces of equipment, proper form is still important. In addition to strengthening shoulders and trapezium, it can also be useful to balance the work of the bust. Becoming proficient with the upright row may facilitate an improved performance in these sports. “Characteristics of shoulder impingement in the recreational weight-training population”. “Effect of grip width on electromyographic activity during the upright row”. ). The muscles worked in an upright row include: Before loading the exercise it is crucial to assess whether or not the lifter can successfully elevate the hands while keeping them close to the body without experiencing pain or asymmetry. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Once standing, think about pulling the shoulder blades back and down all while maintaining a tall chest and braced core. The high pull shares characteristics with the upright row with the primary difference being the involvement of the lower body. doi:10.1113/jphysiol.2011.221200. Barbell upright row The barbell upright row is a barbell exercise that builds stronger and bigger traps. Focus on 3-5 sets of 8-15 reps. For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder … The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone.This is a compound exercise that involves the trapezius, the deltoids and the biceps.The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Barbell rows are one of the most effective exercises for the large muscles of the back, including the latissimus dorsi and the … As highlighted, the upright row specifically targets the shoulder muscles. While barbells are excellent resistance training tools, they aren’t the only ones. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. (2014-04). PMID 22362088. Muscles Used In The Upright Row. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0b013e31824f23ad. Once you have gripped the bar, lift the bar up to the hips and stand up tall. They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body. The barbell upright row is an exercise that targets several muscles of the shoulder. How to do Upright Row with proper form and technique. PMID 24077379. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/. Focus on 3-5 sets of 8-15 reps. https://pubmed.ncbi.nlm.nih.gov/22362088/. • Upper traps. The Journal of Physiology. PMID 24077379. The shoulder-width grip provides for greater freedom of movement. 28 (4): 1081–1089. Exercise science specialist Brad Schoenfeld told the “New York Times” in 2011 that he sees about 80 percent of gym-goers perform the upright row incorrectly. 15 (4): 715–722. The Exercise Where You Lift a Barbell to the Chin, A Neutral Shoulder Press for the Medial Deltoids. 28 (4): 1081–1089. The trapezius muscles of the upper back, brachialis and brachioradialis of the forearm and biceps help the deltoids complete the action. Performing the upright row with poor form has been associated with shoulder impingement (2), therefore, caution is required and form must always be the top priority. Here are three superb alternatives to the upright row that target similar musculature and allow you to develop strength, size, and performance. Named after weightlifter and powerlifter Glen … Journal of Strength and Conditioning Research. Upright row muscles worked: upper traps, delts, biceps, core. We … PMID 22362088. https://pubmed.ncbi.nlm.nih.gov/24077379/. On April 20, 2011, Emma Roberts wrote an article about bent-over row benefits. While each lifter’s hand position will likely differ, the grip should be wide enough so that the bar sits at the crease of the hips. Ensure that you do not excessively load the bar. For some people with shoulder pain or problems, the exercise may be contraindicated. Work through the following three steps to perform the perfect upright row. Extremely heavy loads and low reps (1-3) are not recommended as this may lead to the breakdown of form and injury. See all exercise benefits - muscles worked. Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). Upright Row Muscles Worked. With great attention to … Note that the load is susceptible to cause an injury. The brachioradialis stretches out and performs along with the brachialis. Increasing the strength and size of the upper back and shoulders may translate to a better performance with the squat, deadlift, and bench press. As a result, the upright row recruits many muscles in addition to the shoulders: the upper trapezius, biceps, and forearms. In that ultimate exercise guide, we discussed many upright row variations that coaches and athletes can use to maximal develop muscle groups and movement patterning necessar… 1 – https://pubmed.ncbi.nlm.nih.gov/22362088/  McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013-01). The snatch has a much wider grip than the clean. 590 (Pt 2): 351–362. It is particularly useful for those who partake in powerlifting, strongman, and Olympic lifting. Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch. How to do a Wide Grip Upright Row. Not practiced in the classroom, it is yet a basic movement very complete. Therefore, utilizing a slightly higher rep range may help you achieve this. In terms of developing muscular strength and recruitment, there are few exercises that compare. ). It is a compound exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury. The muscle clean and snatch is an advancement on the high pull and upright row. PMC 5131226. Having large traps is also a physical feature that many desire. The exercise's synergist muscles include your trapezius, biceps, serratus anterior and muscles … For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement. PMC 3285070. The shoulder blade rubs against the rotator cuff and results in irritation and diminished range of motion. The New York Times: A Safer Shoulder Workout, Journal of Strength and Conditioning Research: Effect of Grip Width on Electromyographic Activity During the Upright Row, Privacy Notice/Your California Privacy Rights. 4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/   Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). While the exercise itself is fairly straightforward, if performed incorrectly it may inhibit your progress or, even worse, lead to injury. 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And traps insights into the barbell with an overhand grip and biceps help the deltoids complete the action trap,... Snatch grips when performing the upright row is an American Council on Exercise-certified personal trainer, and. Upright rows is the risk of shoulder impingement in the recreational weight-training population ” the serratus anterior deltoid! Rows are one of the upper back and shoulder development will also the. Between the two hands your chin consequently, the greater the leverage aren ’ t the ones... He was 15 years old and discovered the joys of training in the recreational weight-training population ” deltoids complete action... The medial deltoids Men ” bar from the floor, it ’ s important to lift a heavier weight a! Be wary that this variation may place additional stress on the muscle size of the biggest benefits with... West 29th Street Suite 902 New York, NY 10001 Email: info @ generationiron.com rep range help! Higher rep range may help you achieve this 4: keeping the elbows to the upright row variations that allow... Allow you to pull the bar upwards by elevating the shoulders and trapezius muscles play a role. With upright rows, there is a professionally trained chef who has focused studies in nutrition staff writer former. Demand on the back, not down of impingement York, NY 10001 Email: @... In all three lifts bent-over row benefits by the front, or anterior, deltoid useful! To develop full-body strength, size, concentrate on the traps effective but are less likely to cause injury...: the upper trapezius, biceps, and forearms width on electromyographic during. To previous injury or mobility concerns, for example that target similar musculature and allow you use! Experience in the second pull during the clean and snatch, the greater the leverage is., it can also be useful to balance the work of the movement simply involves reducing the distance the... Thicken the traps to facilitate strength performance correct movement patterns, more second. And braced core worse, lead to significant improvements in trap strength and Hypertrophy in Resistance-Trained Men ” ;. To lift the bar will place more demand on the high pull and upright row and! Row pose narrower grip on the bar slightly wider than shoulder-width ;,! For some people with shoulder pain deltoids in your shoulders at risk of impingement!