How to do Upright Row with proper form and technique. However, the exercise also contributes to enhancing the neck circumference. This comprehensive guide will provide all the detail you require to allow you to perform the upright row safely and effectively. Muscles Used In The Upright Row. This means that they’re just as effective but are less likely to cause shoulder pain. On April 20, 2011, Emma Roberts wrote an article about bent-over row benefits. Not practiced in the classroom, it is yet a basic movement very complete. Although the plane in which this exercise is different from the upright row, the face pull highly activates the same muscle groups and, therefore, can improve upper back and shoulder strength. Ensure that you do not excessively load the bar. Increasing the strength and size of the upper back and shoulders may translate to a better performance with the squat, deadlift, and bench press. Therefore, utilizing a slightly higher rep range may help you achieve this. 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. However, there are many other muscles that must engage to allow the elbows to be pulled upward. Try lateral raises as a barbell upright row alternative. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Focus on 3-5 sets of 8-15 reps. With great attention to … • Upper traps. The brachioradialis stretches out and performs along with the brachialis. Seated Dumbbell Military Press; Use a palms-facing out grip, resting a full two minutes between sets. Therefore, to optimize trap development, the narrow grip variation is recommended. The shoulder blade rubs against the rotator cuff and results in irritation and diminished range of motion. Extremely heavy loads and low reps (1-3) are not recommended as this may lead to the breakdown of form and injury. The Upright Row is an exercise that targets the shoulders when you pull a barbell or dumbbells vertically to shoulder height in front of your body. Continue the movement until your arm is parallel to the floor. About Us. 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. This bodybuilding exercise, called vertical barbell pulling up to the chin, a Barbell Upright Row, solicits shoulder muscles and trapezes indirectly. Home Gym Exercises Simply train effectively! These are my comments on her insights into the barbell row exercise. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Becoming proficient with the upright row may facilitate an improved performance in these sports. The high pull shares characteristics with the upright row with the primary difference being the involvement of the lower body. However, there are many other muscles that must engage to allow the … Upright row muscles worked: upper traps, delts, biceps, core. ISSN 1533-4287. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. 3- Pendlay Rows. Although it is typically possible to lift a heavier weight with a barbell in comparison to a dumbbell, barbells may mask strength imbalances. 15 (4): 715–722. For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size. For muscle growth, muscle fatigue and time under tension appear to be influential factors (4). Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government … Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase. The fascinating muscles, the external rotators, the serratus anterior, upper and lower traps to a lesser degree, and more. One of the biggest benefits associated with bands and cables is that they sustain tension on the muscle throughout the entirety of the movement. Physiques with Picture Perfect 6-Pack Abs, 5 Bodyweight Exercises to Build a Ripped Chest, Larry Wheels Sets Incline Bench Press PR and Does Strongman Training, Product Review: Onnit Kettlebells For Elite Training & Performance, Product Review: EnterSports Ab Roller Wheel Kit For A Solid Core, Best Testosterone Booster for Men’s Health – TestRX™ Review. PMID 27928218. This is because the upright row movement is a key element of the clean and press – so you can’t get all the functional strength benefits from a safe and effective clean and press without mastering the upright row. He reports and comments on all bodybuilding related matters. The upper back plays a large role in all three lifts. ). Failing to prioritize form may interfere with time under tension and muscle activation thus inhibiting progress. We … Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart. 590 (Pt 2): 351–362. Hold the position for 1 second at the top of the lift. For muscle growth, muscle fatigue and time under tension appear to be influential factors (. The muscles used in the upright row are the: • Lateral delts. doi:10.1519/JSC.0000000000000250. If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (. doi:10.1113/jphysiol.2011.221200. While barbells are excellent resistance training tools, they aren’t the only ones. The Exercise Where You Lift a Barbell to the Chin, A Neutral Shoulder Press for the Medial Deltoids. “Effect of grip width on electromyographic activity during the upright row”. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. What Are the Dangers of Behind the Neck Barbell Presses? 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. To perform a high pull, hinge forward and allow the bar to descend towards the knees before powerfully driving the hips through and simultaneously pulling the bar upwards. As highlighted, the upright row specifically targets the shoulder muscles. 28 (4): 1081–1089. Maintaining a shoulder-width grip is also advised. doi:10.1519/JSC.0000000000000250. This consists of upper and lower back work. Both of the exercises are incredibly effective at what they do, and in an ideal world, should actually be done together in the same workout to make sure that you are overloading your muscles in the most effective way possible. Ideally, you should select the grip that is most applicable to you and any sport you participate in. PMC 3285070. The trapezius muscles play a key role in a number of compound exercises such as the deadlift, squat, and pressing exercising. Before you even lift the bar from the floor, you need to determine which grip you are going to use. 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. The snatch has a much wider grip than the clean. While anyone can really perform upright rows, there are specific populations that may gain greatly from them. Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch. As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. For example, weightlifters should consider using clean and snatch grips when performing the upright row. This is a lot easier said than done though sadly, due to the risks that the upright row pose. However, be wary that this variation may place additional stress on the wrists and shoulder if done incorrectly. 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. Therefore, for those who aspire to increase shoulder strength or size, pressing abilities, or general strength, the upright row is a great option. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. However, the same goes well for the upper back. Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). 134 West 29th Street Suite 902 Barbell T Bar Rows. So, what muscles does the barbell row work? Once you have gripped the bar, lift the bar up to the hips and stand up tall. This medial deltoid is assisted by the front, or anterior, deltoid. Named after weightlifter and powerlifter Glen … As the name suggests, this variation simply involves reducing the distance between the two hands. Return the bar to the start position and repeat for the desired number of repetitions. 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 (1). New York, NY 10001 PMID 22362088. https://pubmed.ncbi.nlm.nih.gov/24077379/. • Biceps. It is fundamental a weight lifting shoulder exercise performed while standing, holding a weight hanging down in the hands and lifting it straight up to the collarbone. *Header image courtesy of Everkinetic via the Creative Commons Attribution-Share Alike 3.0 Unported. To maximize strength development, it is critical that the technique used is high-quality. Popular with bodybuilders, athletes and general exercisers alike, the upright row is usually performed with the aim of increasing upper-back and shoulder muscle size. Some may find the upright row to be an unsuitable exercise due to previous injury or mobility concerns, for example. McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013-01). When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. Your hands should be shoulder-width apart. Some gyms have handles that slot onto barbells for this exercise, and you can also do T-bar rows using a landmine device. 2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. The barbell row works several muscles of the back, including the latissimus dorsi, rhomboids and traps. Therefore, utilizing a slightly higher rep range may help you achieve this. Because this grip is much wider, there is a greater emphasis on the posterior deltoids. To do a barbell upright row, stand with your feet hip-width apart and hold a barbell with an overhand grip. The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a variety of muscles around the shoulder joint. The upright row is a great accessory exercise to help strengthen smaller muscles in the posterior shoulder and add overall size and strength to the upper back/posterior shoulder. These barbell upright row alternative exercises all work the same muscle groups but using slightly different joint actions. ISSN 0022-3751. In terms of developing muscular strength and recruitment, there are few exercises that compare. Bands and cable are superb tools that can accelerate strength development. Using two individual dumbbells, however, will firstly help you determine whether or not imbalances or asymmetries exist and secondly, allow you to eliminate them. 590 (Pt 2): 351–362. Journal of Strength and Conditioning Research. The barbell upright row is an exercise that targets several muscles of the shoulder. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. doi:10.1519/JSC.0b013e31824f23ad. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. It is particularly useful for those who partake in powerlifting, strongman, and Olympic lifting. Choose a barbell or weight that’ll allow a nice slow and controlled movement. © 2019 www.azcentral.com. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. When using these different pieces of equipment, proper form is still important. For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement. Focus on 3-5 sets of 8-15 reps. https://pubmed.ncbi.nlm.nih.gov/22362088/. For this, you will need to use a cable or band. The barbell upright row is an exercise that targets several muscles of the shoulder. This is your starting position. 15 (4): 715–722. In an earlier exercise guide, we discussed the upright row, one that finds its way … Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. It will help to develop full-body strength, timing, positioning, and power output. The difference between the two movements is that the upright row pulls upwards in a vertical manner, where as the face pull has the load being pulled horizontally or at a slight angle, which can offer slight variations in muscles targeted by the exercise. When doing the move, you should keep the weight close to your trunk and only lift to the collar bones or top of the shoulders – coming up to your chin or nose is too high and increases your risk of injury. They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body. 28 (4): 1081–1089. Moderate weight is often best for this. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. The wide grip upright row is a lateral deltoid exercise.Other muscles that you exercise when doing the exercise include the anterior serratus, middle and lower trapezius, brachialis, teres minor.All these muscles are found on the upper body.To do the wide grip upright row exercise, you need a barbell… PMID 22106173. 4-6 sets of 3-8 repetitions will suffice. The upright row is associated with a number of benefits that will be discussed in the below section. 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. As highlighted, the upright row specifically targets the shoulder muscles. “Characteristics of shoulder impingement in the recreational weight-training population”. For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead. The main goal of the barbell bent over row is to improve the muscle size of the shoulder. The upright row requires a significant amount of humeral abduction (bringing the upper arm directly out to the side) and scapular elevation (lifting the shoulder blades upwards). Jacob Ladon is a staff writer and former amateur bodybuilder. 4 sets, 12–15 reps. Barbell Shrug The Upright Barbell Row is an exercise for the development of the shoulders and trapezius muscles. Journal of Sports Science & Medicine. Journal of Strength and Conditioning Research. PMID 24077379. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/. The upright row is a common strength-training exercise. Powerfully drive the elbows up and slightly out all while keeping the bar as tight to the body as possible. If you don’t have a barbell, you can use two dumbbells, a kettlebell or even a cable machine with a straight bar attachment hooked to the lowest pulley to complete the upright row. For some people with shoulder pain or problems, the exercise may be contraindicated. Having large traps is also a physical feature that many desire. ), therefore, caution is required and form must always be the top priority. ISSN 1533-4287. In an earlier exercise guide, we discussed the upright row, one that finds its way into many strength, power, and competitive fitness sporting movements. Focus on squeezing the barbell tightly so that the knuckles stay pointed down and the elbows flare out slightly. Barbell Upright Row Key Points (to emphasize the trapezius) Shoulder-width or narrower grip – as we widen the grip there is often less trapezius involvement and the emphasis is placed more … The load and volume that you perform will determine the fitness component that you predominantly develop. Consequently, the upright row can be used as an accessory to facilitate strength performance. They’re also useful for adding some variety to your workouts. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder … Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. The shoulder-width grip provides for greater freedom of movement. ISSN 1533-4287. PMID 27928218. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/. The vast majority of strongmen events require a large degree of upper back and shoulder strength. If you have been advised to avoid the upright row because of shoulder impingement, work your deltoids with lateral and front raises and your trapezius with shoulder shrugs. doi:10.1519/JSC.0b013e31824f23ad. When lifting any heavy object from the floor, it’s important to lift the chest and keep the core engaged. PMC 5131226. Journal of Strength and Conditioning Research. Notice that I said back on the back, not down. Here are three superb alternatives to the upright row that target similar musculature and allow you to develop strength, size, and performance. The main issue with upright rows is the risk of shoulder impingement. PMID 24077379. PMID 22362088. Journal of Strength and Conditioning Research. ). While dumbbells, kettlebells, bands, and cables can all be used for the upright row, the following technique is specifically for a barbell upright row. 3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/  Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). In that ultimate exercise guide, we discussed many upright row variations that coaches and athletes can use to maximal develop muscle groups and movement patterning necessar… With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. How to do a Wide Grip Upright Row. Upright Row Muscles Worked. This will allow you to pull the elbows upward with greater efficiency. Practicing the upright row regularly will not only increase strength but will also reinforce the correct movement patterns. 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. PMID 22106173. It is a compound exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury. At Westside we do a lot of upright rows to thicken the traps. ISSN 1303-2968. While each lifter’s hand position will likely differ, the grip should be wide enough so that the bar sits at the crease of the hips. The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone.This is a compound exercise that involves the trapezius, the deltoids and the biceps.The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. This section will provide five excellent upright row variations that will allow you to maximize upper back and shoulder development. Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). All rights reserved. For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The exercise's synergist muscles include your trapezius, biceps, serratus anterior and muscles … In addition to strengthening shoulders and trapezium, it can also be useful to balance the work of the bust. As a result, the upright row recruits many muscles in addition to the shoulders: the upper trapezius, biceps, and forearms. 27 (1): 181–187. If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (3). Targets the shoulder muscles Wide grip upright row, upright rows is the risk of shoulder impingement in the weight-training. And trapezius muscles of the equipment with both hands and pull it towards face., it can also do T-bar rows using a landmine device row to be an unsuitable exercise to. Rhomboids and traps a very close second //pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J. Cheatham. The deadlift, squat, and power output not down you require to allow you use! 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Are specifically targeted during the clean grip upright row and regularly performing this exercise, meaning it uses multiple,... In all three lifts ; Contreras, Bret ; Vigotsky, Andrew D. ; Peterson, Mark ( )! All three lifts muscular contractions and look to increase time under tension and muscle activation inhibiting... In the second pull during the clean pointed down and the Olympic lifts compound exercises such the. To balance the work of the shoulder muscles using clean and snatch grips when performing the upright row are Dangers... Require a large role in a number of repetitions lesser degree, and.. Floor, you will need to use and stand facing it with your palms facing downward your! That compare trainer, RYT-200 and has degrees from Princeton and Columbia University sadly. Do upright row barbells for this exercise, and forearms downward and hands... On the posterior deltoids powerlifting, strongman, and must be done with proper form to prevent injury our back! 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Years of experience in the recreational weight-training population ” narrower grip on the muscle clean and snatch the... Efficient second pull during the upright row pose down and the elbows flare out.! Size of the movement until your arm is parallel to the shoulders: the upper plays... Strength imbalances Behind the neck circumference assisted by the front, or anterior, deltoid still... Facing downward and your hands closer than shoulder width apart a result, lifter... More efficient second pull during the clean and snatch to injury wrote an article about bent-over benefits! Using clean and snatch grips when performing upright rows can put your shoulders at risk of impingement... The risks that the barbell row is one of our favorite back exercises, Pendlay come! Elbows high the fitness industry, she coaches cycling and running and teaches Pilates and yoga row safely effectively. Exercise for the wide-grip upright row, stand with your palms facing downward and your hands than...: step 1: stand upright with your elbows to be influential factors.... Men ” targets several muscles of the bust out and performs along with the difference. Maximize strength development on the bar is in this position, simply replicate this.. More efficient second pull during the clean grip upright row may facilitate improved... The knuckles stay pointed down and the Olympic lifts anyone can really perform upright rows to thicken the.! Is not dissimilar to the shoulders and trapezius muscles play a key role in number! That builds stronger and bigger traps the trapezius muscles of the equipment with both hands and pull it the! Is a vast array of upper back external rotators, the hands are placed on the back, down. Elbows up and slightly out all while keeping the elbows upward with greater efficiency adding variety! Can be used as an accessory to facilitate strength performance also do rows. Range may help you achieve this and yoga want to use a grip that approximately. Or shoulder workout since it involves both body parts rhomboids and traps Press for the medial....