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Use dumbbells only if you know how to do this exercise correctly. Keep the torso stationary and your abs braced throughout the lift—no turning or twisting. Below are three (3) upright row variations that every strength coach and athletes should be aware off to maximize upper back strength, hypertrophy, and performance. Often, lifters may lack this technical understanding or muscle activation and in turn pull on the barbell with the arms which can cut the terminal height of the barbell down drastically, often resulting in weaker pulls and/or crashing weights. Below are recommendations on how to program the upright row for muscle hypertrophy. The shoulders should be pulled back, with the shoulderblades set down the back. Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward. Building bigger traps is not only needed for stronger deadlifts, squats, and pressing, but it also is a physical feature that many strength, power, and fitness athletes strive for. The muscle snatch/clean is similar to the upright row and the high pull, however it entails a lifter to take the load from the end of the high pull and continue to press it overhead. It is generally performed by bodybuilders, but also used in boot camps and high-intensity interval training (HIIT) classes using dumbbells, kettlebells, or barbells. Coach’s Tip: Start by taking a grip that is about 3 inches outside shoulder width (clean grip, or slightly wider). The snatch grip upright row is a wide grip variation of the previous two pulling movements, offering increased posterior shoulder and back involvement. The narrow grip upright row is a vertical rowing variation often done with a barbell. The primary use of this exercise is by bodybuilders who are targeting specific muscles and are using perfect form. Hodgetts CJ, Walker BF. Coach’s Tip: It doesn’t take a lot of weight to get the muscles going, so keep things light and control the entire range of motion. Coach’s Tip: Once upright, squeeze the barbell so that the knuckles are pointed down towards the floor and the elbows are slightly flared out towards the sides (without allowing the shoulders to round forwards). Once again, there is a wide array of loading, sets, and rep schemes available to coaches to train the size and strength. This is key for lifters looking to gain size and strength in the deltoids for pressing movements or for general development. Progression models in resistance training for healthy adults. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. 2002;34(2):364-80. doi: 10.1249/MSS.0b013e3181915670, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. This exercise is a great moment for including both the pulling and pushing muscles into one powerful and muscle building exercise. When using a barbell, the "wavy" EZ curl bar makes this exercise a little easier on the wrist joints. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. In the below section we will discuss three benefits of performing the upright row. Look for an EZ-curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift. The dumbbell upright row is done with a dumbbell held in each hand. Avoid these errors so you get the most from this exercise and avoid strain or injury. This will allow you to get the best of both worlds (posterior shoulder and trapezius). The upright row is a great movement to increase the muscular size and strength of the shoulders, specifically the anterior and lateral heads of the deltoid. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety. American College of Sports Medicine position stand. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. 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. No movement in the legs should occur. Additionally, the loads themselves do not need to be heavy to have an effect. The lifter can also choose the gri that best suits their needs (snatch/clean emphasis), overall shoulder development, etc. This exercise however, has more direct timing and technique application to movements like snatch and cleans, and therefore is often used to increase total body strength, pulling power, and improve positioning in the extension phases of the snatch and clean. Increase the weight lifted cautiously. 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 performing this exercise, be sure to use semi-strict to strict form to make sure you are moving the load by elevating the shoulders at the top of the motion rather than using the biceps or forearms to support the movement. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Stand with legs at a comfortable distance apart—shoulder-width is about right. While lifting, keep your elbows above the level of your forearms. Your arms should go no higher than parallel with the shoulders. This will improve your ability to elevate the elbows upwards (step 3). Once the bar reaches as high as you can go, pause slightly and then control the eccentric (lowering) aspect, and repeat. This exercise can strain the wrists, so use only a wide grip (shoulder-width). If pain or inflammation occurs, cease the exercise. Bent Over Row With Barbell ... exercise benefits and how to do Upright Row With Dumbbells. Join the BarBend Newsletter for everything you need to get stronger. For functional fitness athletes, Olympic weightlifting, and coaches concerned with snatch technique, the snatch grip high pull is a foundational movement pattern needed to increase one’s second pull and enhance the odds of making a successful lift in the snatch and minimize passive catching of weights overhead. It is generally recommended that you switch to other exercises to develop these muscles. Variations Of Upright Row Options * Stretching exercises are not included in this list! 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