How to Do
How to Do Standing Barbell Upright Row
The standing barbell upright row should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing barbell upright row.
Beginning
Beginning Upright Row
1. Stand with feet shoulder width apart, grasp bar at shoulder width or slightly wider (NOTE: Taking a narrow grip will increase internal rotation/protraction at the shoulder girdle, thereby increasing stress to the back cuff).
2. Maintain a neutral spine.
Movement
Upright Row Movement
1. Draw bar up to mid chest level, flexing the shoulders and elbows.
2. Return to start position at desired rep tempo.
Benefits
Upright Row Benefits
The upright row is an excellent exercise for increasing the size and strength of the shoulders' muscles, particularly the anterior and lateral heads of the deltoid. This is crucial for lifters aiming to increase deltoid size and strength for pressing activities or general growth.
