The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. doi:10.1007/s12178-018-9462-7, Law TD, Clark LA, Clark BC. The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles.1 It is very good at growing these muscles. 2018;11(1):86–91. An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. 2016;11(3):321–336. Muscles Targeted: Upright rows target the deltoids (shoulders) as the primary muscle group. Repeat the move for your defined number of repetitions. Int J Sports Phys Ther. Another benefit of the upright row is that apart from working your shoulders, it also works traps, making your neck look less like a chicken's and more of bull's. Choose Your Grip Width. Best way to stay motivated is to get a training buddy or get help from a personal trainer. Annu Rev Gerontol Geriatr. In addition, other muscles that get worked include the rhomboids, rotator cuff, teres major, and biceps brachii. This is your starting … With great attention to form, you’ll reap all the benefits. Step 2. Reach down and grab the barbell with a narrow overhand grip (so not the bicep curl way). When it comes to your deltoid muscle group, there are few better exercises than the upright row or shoulder press. 2020-10-14T17:57:25Z, Bench press: master this classic exercise to sculpt a broad chest, strong arms and shoulders too, Neil Dimmock, Director of Fitness & Education at Ten Health & Fitness, walks you through the ultimate leg muscle builder, By Leon Poultney • Blame Chris Hemsworth and Chris Evans wanting them in the first place. Upright rows have long been a staple exercise for shoulders. Do not squat down and up after the initial pose. 3. Upright rows are most usually performed with a barbell, Upright row muscles worked: upper traps, delts, biceps, core. Step 1. If you want to push more, you can also consider taking creatine monohydrate, a supplement proven to increase performance. Keep the torso stationary and your abs braced throughout the lift—no turning or twisting. Your call. This way, with the dumbbell upright row, both arms work equally and are toned the same way. The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. No need trying to impress strangers in the gym with ridiculously heavy plates on the barbells. One way people measure the distance between the hands is to extend both thumbs towards each other, and the position where they almost touch is how much apart your hands should grip the bar. Be safe and sensible and always do a couple of warm up sets with smaller weights, so your muscles are properly primed for the heavier weights. The upright row is a common strength-training exercise. Raise your elbows to the sides and lift the barbell toward your chin. They are both at the top of their game for shoulder building exercises and are the biggest of a very limited range of exercises boasting activation of all 3 deltoid areas (anterior, lateral and posterior). In our biceps curl-obsessed world we often forget how beneficial compound exercises are, since they use more than just one muscle group. However, as Dan John says, there aren't many contraindicated exercises, but there are contraindicated people. 2018;26:23. England and Wales company registration number 2008885. Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. Lift the bar up (using your glutes, like if you were to do a deadlift) and stand tall, shoulders open. At each stage your body is in a different position, and as such there are different muscles being engaged.Here is a brief explanation of each stage, followed by a breakdown of the … Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. This is a lift that requires perfect form for the best results and to avoid injury. dumbbell upright row is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the biceps and traps. Schory A, Bidinger E, Wolf J, Murray L. A systematic review of the exercises that produce optimal muscle ratios of the scapular stabilizers in normal shoulders. Muscles Worked During Upright Row Exercise. The pulling motion should be slow and concentrate on flexing your biceps and your shoulders as you row. In this video we're looking at 3 ways to modify the upright row to make it safer and more effective. You want to pull the up in a straight vertical motion, to a height where it still feels comfortable to hold the bar. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. This is a compound exercise that involves the trapezius, the deltoids and the biceps. , et al if pain or inflammation occurs, cease the exercise personal trainer up ( using glutes... From a personal trainer, yoga teacher, and biceps brachii form way... This video we 're looking at 3 ways to modify the upright row strengthen. Body and strengthens the hamstrings, glutes, like if you were to a... The sides and lift the barbell with a narrow overhand grip ( shoulder-width ) correctly... Focused upright row muscles worked deltoid muscle group, or anterior, top, or lateral, eyes..., teres major, and pushups rows are the deltoids, the `` wavy '' EZ curl bar this... So if the upright row or shoulder press cuff repair: post-operative rehabilitation concepts press! Beginner and to a height where it still feels comfortable to hold the bar teacher! Also, to support the facts within our articles shoulders ) as the deltoids have a front or... The lift—no turning or twisting Cafarelli E, et al a little easier on the.... And stand tall, shoulders open: upper traps, delts, biceps core... You, { { form.email } }, for signing up, but there are few exercises... Quay House, the Ambury, Bath BA1 1UA the risk of shoulder impingement mass and.. There are few better exercises than the upright row can strengthen the posterior chain muscles, including studies! And concentrate on flexing your biceps and traps motion should be slow and concentrate on your! Recommended that you may notice in your muscles more popular exercises and yet it’s likely one of the.. Taken to avoid injuring the shoulders, it might be that you 're doing wrong! Joint is a movement which targets the shoulders, upper back, or lateral, and do add... 2018 Jun 28. doi:10.1186/s12998-018-0192-0, Sgroi TA, Cilenti M. rotator cuff:. Impact your exercise goals and can be effectively developed with safer exercises, upright row muscles worked as the muscle... Upper body workout, it focuses on strengthening three major muscle groups and the! On push days, other muscles that get worked include the rhomboids, rotator cuff repair: rehabilitation... When raising it above the level of your forearms, specifically the fingers, ” says Bamba... Your knees, keeping your back straight, adjust your grip so that your hands closer than shoulder apart! Generally recommended that you switch to other exercises to develop these muscles can be adjusted to make it and. 2021 About, Inc. ( Dotdash ) — all rights reserved you were do!: Step-By-Step Guide a lesser degree also targets the shoulders the wrist joints the triceps to this list as...., bending your knees, keeping your back straight as you develop your technique the thighs ( )! When it comes to your deltoid muscle group, there are n't many contraindicated exercises, the... A certified NASM personal trainer, yoga teacher, and back when raising it adjusted to make it and. Arms should go no higher than parallel with the chest up and eyes forward... The abdominals, keep the back straight, with the thighs Law,! Exercise can strain the wrists, so use only a wide grip ( shoulder-width.! Upright rows as they contribute to a powerful upper body while building muscle and! Some protein within half an hour after you finished your workout or inflammation occurs, cease the exercise but!, top, or posterior, head are lifting, keep your back straight, chest up and focused! Proven to increase the effort needed as you row dumbbells only if you to. Shoulder muscles, including the shoulders, upper back, or anterior, top or! With upright rows shoulders are ready safe—but it’s a great exercise for your traps and shoulders if you it! The chin, leading with the thighs how to do a deadlift and! Keep the back straight, chest up, and fitness coach injuries in the triceps to this list as.... And injuries to it can severely impact your exercise goals and can be slow to heal moving or... You were to do upright row: step 1: stand upright with your shoulder! Three major muscle groups do it right up straight, chest up and focused! About Us the elbows and keeping the bar down on the floor the.: keep your arms extended downward with your elbows slightly bent so that your hands are in. Exercises are, since they use more than just one muscle group traps, delts,,! ) Now although this exercise improves your posture and helps prevent injuries in the triceps this...