1. Assume the Rowing Position
Stand with your feet shoulder width apart. Keep your knees slightly bent throughout the exercise. With an overhand grip, hold a curl bar. Hold your hands closer together than shoulder width, and let them hang down easily and fully extended. This is the starting position.
2. Row, Row, Row Your Boat
From the starting position, pull the curl bar upward. Your elbows will move up and out away from your body. Pull the bar up until it reaches your chin. Slowly lower the bar back down to the starting position with a controlled movement. This is one repetition. Aim for eight to 12 repetitions of the upright deltoid rows, and do a total of three sets for optimal results from this rowing exercise.
3. Tips and Tricks
Keep the movements controlled and smooth. Use a weight that challenges you, but don't pick a weight that's too heavy. Eight to 12 repetitions of the exercise should leave you sore, but not dying from exhaustion. If, by the end of 12 repetitions, you feel like you can keep going, it's time to raise the weight you're using. Although finding the right starting weight is tricky, you only have to do it once. Other options to the barbell upright rows are to use barbells, dumbbells or a cable machine. All of these options produce the same results if done correctly, so pick the one that works best for you.
4. Perform With Proper Form
Make sure your form is correct throughout the upright rows in order to work the correct muscle groups. Don't let your form suffer as you get tired, make an extra effort to prevent form mistakes towards the end of the exercise. You will see great results from upright rows, but only if you do them correctly.
5. Stay Safe
Don't drop the bar back down to the starting position, lower it very slowly. If you drop the weight too fast, you can pull muscles or even throw out your back. If you have ever had a shoulder injury, don't attempt upright rows. There is a good chance these rows will aggravate the previous injury. Do not raise the bar over the chest line. Doing so can result in a pinched nerve from the rotation of the shoulder. If you feel any pain, stop and seek the advice of a physician. Because upright rows have the potential for injury, ask a fellow lifter or trainer to demonstrate the move and spot you to make sure you are doing it correctly.
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