Upright Rows

Barbell Upright Row Exercise

Barbell Upright Row Exercise

Barbell Upright row work both on the back muscles and shoulder muscles. It’s aim is separate the traps muscles of the delta. Barbell Upright Rows draw and sharpen the trapezoid shape, outline a clear dividing line between trapezes and middle deltas and improve detail and «striping» trapezoids.

Still, barbell upright row exercise is quite controversial and raise a lot of questions in bodybuilders. The movements involved can cause pains in some sportsmen, so many trainers advise their bodybuilders to avoid this exercise in order to prevent themselves from heavy injuries, which will lead to the end of career in sport. Still, effectiveness of this exercise keep a number of admirers and followers of upright rows, and the result of this exercise is really unquestionable. So if you’re ready to risk a bit and try to improve your shoulders and back, there is a technique.

Barbell Upright Rows Performing:

 barbell upright rows exercise muscle workedStand straight with a barbell in your hands. The grip can be narrow or wide depending on your aim: to work on traps more you need to have a narrower grip, to work on deltas take a wider grip. In the initial position back is slightly caved in the lumbus, chest is forward, shoulders straight, arms straightened out at the elbows. The barbell is hanging freely in your hands.

Now take a breath and tighten the trapezium and delta. Pull your shoulders straight up, moving the elbows, not the shoulders or forearms. As you pull your elbows upward, the barbell should slide vertically along the body from the hips to chin. Keep the body and neck straight, and chin in horizontal position. At the top of the movement your upper arms must be approximately 30° above the horizontal line. When you reach this point, exhale, pause and try to strain trapeze and delta as much as possible. Then lower the barbell slowly to the starting position.

Barbell Upright Rows exercise tips

The main purpose of Barbell Upright Row is to curve the shoulder, the upper and middle part of the trapezoid. In order to achieve the maximum load of these muscles, it is essential to follow the correct form of movement: the elbows should always look to the sides and climb vertically. The distance between your hands should be slightly less than shoulder width. This grip is the most effective for the correct form of motion, gives you an ability to raise your elbows as high as possible. Too narrow grip will force you to raise your elbows forward and limit the amplitude of movement. Also note, that too heavy barbell will not allow you to raise your elbows as high as you could have.

Good posture is necessary! So do not relax your abdominal muscles and lower back before the end of the set and then hold your torso upright, and shoulders slightly back to the allotted throughout the set. Muscle-stabilizers (press and spinal flexor) will inevitably lead to rounding of the lumbar, which is fraught with spinal cord injuries. Also rounding back forcing raise shoulders forward while lifting the elbows, thereby reducing the load on the trapeze and the average delta.

The delay in the phase of respiration thrust rod to the chin helps to stabilize the torso in an upright position and 20% increases your strength. Note: if you exhale, it reached the bar to the chin, you'll inadvertently weaken the lower back and press that immediately shift the burden to the working muscles to the spine!

Barbell Upright Row exercise can be performed in different ways: with free weights, at a Smith machine pr using cables. Whatever instruments are, you primary goal is to perform the exercise correctly in order to minimize risk of injury and get the result you’re expecting.

Barbell Upright Row Exercise is Written by: Dennis Borisov
© May 2010
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