The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. Using a straight bar or a revolving curl bar on a cable machine, complete the same movement with your arms. When executed correctly, using just your body weight can give you a run for your money…, Although running and plyometrics are fan faves, high-impact cardio isn't always appealing — or possible. © 2005-2020 Healthline Media a Red Ventures Company. Pause at the top, then return to start. All rights reserved. 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. Quickly read through our step-by-step directions to ensure you're doing each Although it may be tempting, don’t increase the weight until you’re fully in control of 12 reps, as this can increase the chance of injury. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. You can also use: Using dumbbells allows your hands to move more freely than with a fixed bar, meaning that internal rotation that can cause injury is less pronounced. Pull the weight up into an upright row, and then before releasing your arms back down, flip your wrists back and push the weight up into an overhead press. If this powerful move isn't in your exercise repertoire yet, it…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. workout correctly the first time, every time. Our website services, content, and products are for informational purposes only. An upright row is an effective exercise to build strength in the shoulders and upper back. It’s when the exercise feels impossible to finish. While this doesn’t mean that you should avoid this exercise, it does means that correct form is as crucial as ever. There are several variations on an upright row you can try to spice things up. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. 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. Keep your torso upright throughout the movement. This exercise targets the traps, which span the upper to mid back, and the deltoids, which wrap around your shoulder. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. It’s important that your torso stays upright so your core remains engaged. But is it real? There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. Last medically reviewed on January 27, 2020, To get the arms of your dreams, neither memberships or weights are necessary! Your grip should be shoulder-width distance. View our enormous library of workout photos and see exactly how each exercise with in-depth instructional videos. The only upright row equipment that you really need is the following: barbell. The movement should isolate the shoulders and upper back as much as possible. Here are 8 exercises, with pictures, to get killer biceps, triceps…, If you want to sculpt a killer set of triceps — the muscles on the back of your arms — look no further. Sign In. upright row is a free weights exercise that primarily targets the shoulders. Strengthening your posterior chain is hugely beneficial for functional everyday life, especially if you sit all day. Abdominal Bracing Exercises to Take the Strain Off Your Back. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Benefits extend from…. Alternatively, if you follow a push/pull workout split, add the upright row to a pull day for some variation. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Repeat for the desired number of reps. An upright row is an effective exercise to build strength in the shoulders and upper back. What are the most common mistakes to watch for? When the dumbbells reach shoulder level, lower back down. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. If you need something low impact, look no…, We’re excited to say that the squat bandwagon has arrived, and it’s here to stay. Ensure that you stop when your elbows reach shoulder level. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Avoid injury and keep your form in check Despite the benefits of incorporating an upright row, the exercise does have a reputation for causing injury. 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. should be done before you give it a shot. These pushup variations are all you need to…, If the idea of an at-home workout makes you yawn, think again! All rights reserved. If you’re looking to increase shoulder and upper back strength, look no further than the upright row. 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. Healthline Media does not provide medical advice, diagnosis, or treatment. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. If you’re using dumbbells for your upright row, add a bicep curl at the bottom before rowing upward again. Your hands are locked into position during the movement, which causes your upper arm to rotate internally in the shoulder and potentially pinch a tendon.