The muscles worked in an upright row include:
- Deltoids (anterior, lateral, and posterior)
- Trapezius
- Rhomboids
- Biceps
What muscles are used to perform an upright row?
Upright Row Muscles Used
- Deltoids. Deltoids are the shoulder muscles. ...
- Latissimus Dorsi. The lat is a broad, thick muscle that covers most of your torso and connects in the shoulders and lower back.
- Traps. ...
- Biceps. ...
- Brachialis. ...
What muscles do reverse barbell curls work?
Reverse curls benefits
- Bigger brachialis. Reverse grip barbell curls place the biceps at a mechanical disadvantage, which reduces their ability to produce force and thus lift the weight.
- Better brachioradialis development. ...
- Proportional arm muscles. ...
- Stronger compound lifts. ...
What muscles do side lateral raises work?
When doing side lateral raises, you are primarily working these muscles:
- Abs — core stabilisation.
- Forearm muscles — to hold and grip the dumbbells (duh!).
- Supraspinatus — Major muscle in shoulder abduction up to 30 degrees only.
- Deltoid (specifically lateral deltoid fibres) — Major muscle in shoulder abduction from 30 - 90 degrees.
- Upper traps — Major muscle in shoulder abduction beyond 90 degrees.
- Serratus anterior.
What muscles do regular push ups work?
What muscles do push-ups work? Given the proper form, push-ups target the pectorals, deltoids, triceps, abdominals, and serratus anterior. Regularly incorporating the standard push-up into your exercise program can result in improved pushing power, better everyday functionality, a stronger upper body, and increased muscle mass with the right program to support hypertrophy.
What is upright row good for?
Upright rows are a pulling exercise done with a barbell or dumbbells, though they can also be done with a cable row machine. They work numerous muscles throughout your shoulders, back, and arms. While the motion can be difficult on your shoulders, risk of injury can be mitigated with proper form.
Which is better upright rows or lateral raises?
Use upright rows to get a solid blend of lateral deltoid and trap development, while lifting the most weight. Use lateral raises if you'd prefer to target your lateral delts almost exclusively, as they're much more of an isolation exercise. Neither the upright row or lateral raise is inherently better than the other.
Why you should not do upright rows?
The main issue with upright rows is the risk of shoulder impingement. Generally, shoulder impingement occurs when you internally rotate the shoulder (roll the upper arm forward slightly) and then lift it out to the side.
Are upright rows necessary?
The upright row is a standing exercise that requires perfect form, and even then you're running the risk for injury. Upright rows are a shoulder exercise that targets the front and middle heads of the deltoids, as well as your trapezius, rhomboids, and even the biceps muscles.
How do I make my delts bigger?
Beginner Workouts for Bigger DeltsStanding dumbbell overhead shoulder press - three sets of six to 10 reps.Standing dumbbell front raise - three sets of eight to 12 reps.Standing cable side raise - three sets of eight to 12 reps.Bent-over cable side raise - three sets of eight to 12 reps.
Are upright rows worth doing?
An upright row is an effective exercise to build strength in the shoulders and upper back. 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.
What is a good weight for upright row?
Entire CommunityStrength LevelWeightBeginner24 lbNovice45 lbIntermediate73 lbAdvanced108 lb1 more row
Where should I feel upright rows?
4:007:24The Upright Row - How To Do It Properly & Avoid Injury - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo here's reps right here bend forward a little bit. Open up just like this. Still feel it in theMoreSo here's reps right here bend forward a little bit. Open up just like this. Still feel it in the shoulders. Still. Keep me a tight to your body.
What exercise can I do instead of lateral raises?
10 Safer And Better Lateral Raise AlternativesDumbbell Shoulder Press.45-degree Incline Row.Standing Military Press.Leaning Away Lateral Raises.Kettlebell Clean And Press.Wide-Grip Upright Row.Landmine Side Raises.Pike Push-Ups.More items...•
Are dumbbell upright rows better?
Benefits of the Upright Row The dumbbell upright row, however, allows you to lift heavier weight, giving your upper back and shoulders greater strength and growth potential.
Are lateral raises better than shoulder press?
If time is an issue overhead presses may be a useful option for effectively hitting more muscles in a shorter amount of time. However, side lateral raises are invaluable for deeply sculpting the shape, density and strength of the side shoulder muscle as well as strengthening connective tissue at the shoulder joint.
What is the best side delt exercise?
9 Best Side Delt Exercises To Grow Your ShouldersSide Plank with Arm Raise.Barbell Upright Row.Seated Arnold Press.Seated Dumbbell Military Press.One-Arm Cable Raise.Behind-The-Back Cable Raise.Seated Behind-The-Neck Press.Incline W-Raise.More items...
What muscles are involved in the upright row?
The primary muscles involved in the upright row are the upper trapezius, deltoids and biceps. The upper trapezius and deltoids work together to elevate your shoulder girdle and raise your arms, while your biceps work to flex your elbows. In addition to the major muscles, smaller muscles called synergists and fixators control other parts of your body to facilitate the performance of this exercise. Your core muscles, for example, must generate tension to support your spine as you lift and lower the weight.
How to do upright rows?
Upright rows are a free-weight exercise commonly performed using a barbell. Grasp a barbell with a hand-width overhand grip. Stand with your feet hip-width apart and the weight resting across your thighs. Pull your shoulders back, lift your chest and arch your lower back slightly. Lead with your elbows and pull the bar up the front of your body and just under your chin. Your elbows should be higher than your hands. Slowly lower the bar back down to full arm extension and repeat. Do not use your knees, hips or back to jerk the weight up as this reduces the effectiveness of the exercise.
What muscles are used to support the spine?
In addition to the major muscles, smaller muscles called synergists and fixators control other parts of your body to facilitate the performance of this exercise. Your core muscles, for example, must generate tension to support your spine as you lift and lower the weight. Advertisement.
What is the best way to do an upright row?
The upright row is most commonly performed using a barbell for resistance but can also be done using dumbbells or a low cable machine for variety. Some prefer to perform the exercise using a shoulder- width grip instead of the traditional hand-width grip.
Why do women do upright row?
Women often stay clear of this exercise as it tends to also increase neck girth, whereas football and rugby players perform it for exactly this reason.
What is the high pull exercise?
Another variation of the upright row, the high pull, uses a strategic leg thrust to allow you to lift heavier-than-usual weights. This is a common exercise in weightlifting and also popular with athletes.
Do upright rows hurt your shoulders?
Some exercisers find that upright rows place their shoulders in a mechanically disadvantageous position that can result in shoulder pain. If you find upright rows hurt your shoulders, perform shrugs for your trapezius muscles instead. Advertisement.
What muscles are used in 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. 1 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 ...
What equipment is needed to build muscle in the back?
Equipment Needed: Barbell. The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. This is a lift that requires perfect form for the best results and to avoid injury.
What is the best exercise to use to build strength?
This exercise can be adjusted to make it more accessible to the beginner and to increase the effort needed as you build strength. Using a barbell is best as you develop your technique. Other options include dumbbells or a cable pulley machine.
How to use a curl bar?
Stand with legs at a comfortable distance apart—shoulder-width is about right. Grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
How to reduce strain on wrists from barbell?
Look for an EZ-curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift.
How to do a shoulder lift?
2 . Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward. Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort.
What is a wavy curl bar?
When using a barbell, the "wavy" EZ curl bar makes this exercise a little easier on the wrist joints. Look for an EZ curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift.
What is an upright row?
An upright row is an effective exercise to build strength in the shoulders and upper back. 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. Strengthening your posterior chain is hugely beneficial for functional everyday life, ...
What exercise targets the traps and deltoids?
If you’re looking to increase shoulder and upper back strength, look no further than the upright row. This exercise targets the traps, which span the upper to mid back, and the deltoids, which wrap around your shoulder.
How to do a dumbbell scaption?
Share on Pinterest. 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. When the dumbbells reach shoulder level, lower back down. Go as slowly as possible throughout the movement.
How to use a barbell with an overhand grip?
Stand with your feet shoulder-width apart, holding the barbell with an overhand grip down in front of you with your arms extended. Your grip should be shoulder-width distance.
How to use a curl bar on a cable machine?
Using a straight bar or a revolving curl bar on a cable machine, complete the same movement with your arms. Adding an additional movement to the upright row creates a compound movement, which will give you more bang for your buck in terms of muscle engagement.
How to get resistance in dumbells?
Put a slight bend in your elbow and raise the dumbbells straight out to your sides, feeling the resistance from the band increasing as you get closer to the top.
Why is it important to keep your torso upright?
It’s important that your torso stays upright so your core remains engaged. The movement should isolate the shoulders and upper back as much as possible.
Which muscle is used in the upright row?
As highlighted, the upright row specifically targets the shoulder muscles . However, there are many other muscles that must engage to allow the elbows to be pulled upward.
Why do athletes use upright row?
For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size.
Who Should Perform Upright Rows?
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.
What is the second pull in a clean and snatch?
In the second pull during the clean and snatch, the lifter must replicate a motion that is not dissimilar to the upright row. They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body. Therefore, becoming proficient at the upright row may transfer directly to a stronger, ...
What muscle does a wider grip target?
A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (1).
Why do people do upright rowing?
The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a variety of muscles around the shoulder joint.
How to perform a high pull?
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.
Bad for your shoulders? No. Good for gains? Absolutely
Both consistency and variety are important when it comes to strength training. Basic movements such as the squat, press, and deadlift are practiced time after time for the sole reason that they’re irreplacable when it comes to building strength. However, you can also get stronger by bringing a new tool into your training program.
How to Do the Upright Row
This article will cover the barbell upright row specifically, which is a strict weight lifting movement that targets the upper body. By pulling the barbell vertically, you can train upper body coordination for sport performance and trash the muscles in your upper back at the same time.
Benefits of the Upright Row
The upright row is an incredible exercise to keep in your toolbox for productive strength training. It’s a simple movement that stimulates muscle growth and improves pulling mechanics .
Muscles Worked by the Upright Row
When performed properly, the upright row will slay your upper body. Muscular activation in this lift occurs from the moment you move the barbell. Read below to identify which muscles come into play.
Who Should Do the Upright Row
The upright row is a widely-applicable exercise. Anyone looking to get a thorough shoulder and upper body workout can never go wrong with practicing upright row. These are a few examples of athletes who may consider making this movement a staple exercise.
Upright Row Sets and Reps
The upright row is a versatile training tool that can be customized to meet your personal goals by adjusting how you program it. Read below for programming information related to specific areas of improvement.
Upright Row Variations
The upright row is a basic movement that can be practiced with virtually any type of resistance. These are only a few examples of the many ways that the upright row can be modified for your specific training style.
