Wednesday, 23 April 2008

Upright Row Exercise

The Upright row exercise is a great exercise for working the shoulder muscles and should be included in any shoulder exercise workout. As well as working the Deltoids (shoulders) the upright row works the Trapezius and to a lesser extent the biceps.

The upright row is actually a compound exercise as it utilises several muscle groups and joints during the movement. Compound exercises are very important in any training program so the upright row is a great exercise to incoorporate in to your workout.

For some the upright row may seem like a difficult move to master but this is only due to your body having to get used to the movements you are carrying out. At first it is beneficial to start on a low weight and get used to the movement you are carrying out then increase the weight when you feel more confident.

It should not take long (4 to 6 weeks) to start seeing great strength gains after performing this exercise in your workout.

Upright Row

Equipment - Barbell bar and weights

Preparation - Hold bar with an over hand grip just less than shoulder width apart, the bar about waist height so your arms are in front of you and your feet about shoulder width apart.

Movement - Stand straight and raise your hands with the bar towards your chin so the bar finishes in line with your shoulders.

Reps/Sets 8 to 10 reps for 4 sets

Below is a video of the upright row being performed correctly