An upright row strengthens your upper back and shoulders. The upright row is not a complex movement, so even if you are a beginner you should be able to perform the motion. A row is a challenging exercise because you are able to lift a heavy amount of weight throughout the movement. The heavy weight can present a challenge, however: Often when you attempt to lift a large amount of weight, you may rock your torso, arch your back or use momentum to swing the weight. To avoid injury and to focus the muscle concentration in your back and shoulders, use modifications to resist excess movement during a row.
Single-Arm
Step 1
Hold a dumbbell in each hand. Stand tall with your feet underneath your hips. Bend your knees slightly. Tighten your stomach. Place your hands in front of your hips. Face your palms toward your body. Keep your arms straight.
Step 2
Perform single-arm upright rows to resist excess movement in your body. Bend your right elbow. Raise the dumbbell to the height of your chest. Keep your elbow higher than your hand. Keep the weight close to your body.
Step 3
Straighten your right arm. Return the dumbbell to start position.
Step 4
Bend your left elbow. Raise the dumbbell to the height of your chest. Keep your left elbow higher than your left hand. Keep the weight close to your body.
Step 5
Straighten your left arm and return the dumbbell to start position. Repeat eight to 10 rows on each arm. Rest for 60 seconds and complete another set.
Seated
Step 1
Hold a dumbbell in each hand. Sit on an upright bench. Press your back into the back pad. Sit up tall with your back straight and your stomach tight.
Step 2
Straighten your arms to your sides. Face your palms behind your body.
Step 3
Bend both elbows. Raise the weights to the height of your chest. Keep your elbows higher than your hands.
Step 4
Straighten your arms. Return the weights to start position.
Step 5
Repeat eight to 10 times. Rest for 60 seconds and complete another set of upright rows.
Tips and Warnings
- Select a weight amount that you can lift at least eight, but no more than 10, times.
- Allow for one day of rest between shoulder workouts for muscle recovery.
Things You'll Need
- 2 5- to 15-lb. dumbbells
- Straight-back weight bench
Member Comments