Upright Row

Starting Posture

Stand with your feet hip-width apart, knees slightly bent. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs, arms fully extended.

How to Exercise

Exhale and lift the barbell towards your chin, keeping it close to your body. Elbows should be higher than the wrists. Pause at the top of the movement, then inhale and slowly lower the barbell back to the starting position.

Breath Control

Exhale during the concentric phase (lifting) and inhale during the eccentric phase (lowering).

Common errors

Swinging the barbell, using too much weight, allowing the elbows to drop below the wrists.

Weights

You can perform upright rows with a barbell, dumbbells, or a cable machine. Start with a weight that allows you to perform 8-12 reps with proper form.

Grips

You can use an overhand grip or a wide grip to target different areas of the shoulders.

Variations

You can also perform upright rows with a wide grip, narrow grip, or using dumbbells to change the focus of the exercise.

Comments and tips

Avoid using momentum to lift the weight, focus on controlled movements. Keep your core engaged to protect your lower back. If you experience pain in your shoulders, decrease the weight or try a different variation.

Cautions

Avoid shrugging your shoulders at the top of the movement to prevent strain. Do not use excessive weight that compromises form.