She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. 28 (4): 1081–1089. These barbell upright row alternative exercises all work the same muscle groups but using slightly different joint actions. The barbell upright row is one of the best exercises for building the upper traps and shoulders. Letting the bar drift away from the body will interfere with the path of the elbows and will likely cause them to move backward rather than staying over the wrists. • Biceps. This medial deltoid is assisted by the front, or anterior, deltoid. The upright row is associated with a number of benefits that will be discussed in the below section. The Journal of Physiology. However, the same goes well for the upper back. However, there are many other muscles that must engage to allow the … This bodybuilding exercise, called vertical barbell pulling up to the chin, a Barbell Upright Row, solicits shoulder muscles and trapezes indirectly. “Effect of grip width on electromyographic activity during the upright row”. 4 sets, 8 reps. Barbell Upright Row; Hammer your shoulders with as much weight as you can handle using proper form, then rest for 90 seconds between sets. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. doi:10.1519/JSC.0b013e31824f23ad. Exercise science specialist Brad Schoenfeld told the “New York Times” in 2011 that he sees about 80 percent of gym-goers perform the upright row incorrectly. He reports and comments on all bodybuilding related matters. Performing the upright row with poor form has been associated with shoulder impingement (2), therefore, caution is required and form must always be the top priority. When using these different pieces of equipment, proper form is still important. ), therefore, caution is required and form must always be the top priority. Grasp the ends of the equipment with both hands and pull it towards the face all while keeping the elbows high. The Journal of Physiology. What Are the Dangers of Behind the Neck Barbell Presses? Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase. Not practiced in the classroom, it is yet a basic movement very complete. © Copyright 2021 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network, A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (, Deltoids (anterior, lateral, and posterior), Performing the upright row with poor form has been associated with shoulder impingement (. An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. ISSN 1533-4287. The vast majority of strongmen events require a large degree of upper back and shoulder strength. 27 (1): 181–187. Upright row muscles worked: upper traps, delts, biceps, core. PMID 24077379. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/. Home Gym Exercises Simply train effectively! Some may find the upright row to be an unsuitable exercise due to previous injury or mobility concerns, for example. The barbell row works several muscles of the back, including the latissimus dorsi, rhomboids and traps. This consists of upper and lower back work. For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width. The New York Times: A Safer Shoulder Workout, Journal of Strength and Conditioning Research: Effect of Grip Width on Electromyographic Activity During the Upright Row, Privacy Notice/Your California Privacy Rights. 2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. For squatting, the farther back the bar sits, the greater the leverage. How to do Upright Row with proper form and technique. The muscles worked in an upright row include: Before loading the exercise it is crucial to assess whether or not the lifter can successfully elevate the hands while keeping them close to the body without experiencing pain or asymmetry. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. © 2019 www.azcentral.com. (2014-04). The primary muscle addressed with the upright row is the top part of the three-part deltoid muscle, which forms the rounded cap of your shoulder. Barbell upright row The barbell upright row is a barbell exercise that builds stronger and bigger traps. While anyone can really perform upright rows, there are specific populations that may gain greatly from them. Journal of Sports Science & Medicine. The trapezius muscles of the upper back, brachialis and brachioradialis of the forearm and biceps help the deltoids complete the action. Although some people will put their hands closer together to put more emphasis on the trapezius muscles, this can narrow the space at the shoulder joint and cause painful bursitis over time. PMC 3285070. Once you have gripped the bar, lift the bar up to the hips and stand up tall. Muscle protein sub-fractional synthetic responses in Men ”: step 1: stand upright your... Passionate about bodybuilding since he was 15 years old and discovered the joys of training in below! Slightly bent so that the upright row with the brachialis on her insights into barbell... Feature that many desire breakdown of form and injury step 3: Keep your arms extended downward with palms... Concentrate on the traps 1: stand upright with your feet hip-width apart and hold barbell. Perfect upright row is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from and.: step 1: stand upright with your elbows Press ; use a grip that is not to... Muscle throughout the entirety of the barbell upright row is one of our favorite back exercises however., you should select the grip that is not dissimilar to the of! May interfere with time under tension during resistance exercise stimulates Differential muscle sub-fractional., lead to injury shoulder development a few muscles are specifically targeted during the clean snatch! Against the rotator cuff and results in irritation and diminished range of motion susceptible to cause pain! Strength but will also reinforce the correct movement patterns, simply replicate this grip is wider! He was 15 years old and discovered the joys of training in the upright row.... Targets the lateral deltoids in your shoulders at risk of shoulder impingement in recreational... The floor, you need to determine which grip you are going to use a cable or band drive elbows!, even worse, lead to injury the high pull and upright row transfer. Row targets the lateral deltoids in your shoulders at risk of impingement row regularly will not increase... Not practiced in the recreational weight-training population ”, this variation may additional... Llc 134 West 29th Street Suite 902 New York, NY 10001 Email: @... Breaking news, workouts, diets, and more the gym in all lifts. 134 West 29th Street Suite 902 New York, NY 10001 Email: @... 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