Upright Row  
  • Target ed Muscles:
    • Upper and middle back (rhomboids and trapezius)
  • Additional Muscles:
    • Middle and front shoulders (medial and anterior deltoids)
    • Biceps
  • To use dumbbells to perform upright rows, hold a dumbbell in each hand in front of your thighs, with your palms facing your body. Then lift and lower the dumbbells as you would a barbell. Using dumbbells instead of a barbell, is useful when the muscles on one side of your body are stronger than the muscles on the other side and you want to correct the imbalance. Since each side works independently, the stronger side cannot compensate for the weaker side.
  • To use a cable machine to perform upright rows, position a cable on a tower of a cable machine at the lowest setting and then attach a straight bar to the cable. Grasp the bar with your hands shoulder width apart and your palms facing your body. Stand close to the tower with your feet shoulder width apart and then pull the bar up until your hands are level with your upper chest. Using a cable machine allows you to lift more weight and offers a different resistance than free weights.
  • The upright row can add definition and shape to your back and shoulders. This exercise works your upper and middle back, as well as the middle and front of your shoulders and biceps. You should be careful performing upright rows if you have neck or shoulder problems.
  • If you find a barbell too heavy to use for this exercise, you can use an EZ curl bar, which weighs less. To use an EZ curl bar, hold the bar in the same way you would hold a barbell, except position your hands inside the curves, near the center of the bar.
  • Instead of pulling the bar up with your hands, focus on raising your elbows and the rest of your arm will follow naturally. To get the most out of this exercise, try to maintain a continuous flow of movement by slowly pulling the bar up right after lowering it, without resting the bottom or allowing your back and shoulder muscles to relax between repetitions.
  • Do not lift the bar too high. Your elbows should not pass your shoulders.
  • Do not bend your wrists.
  • Do not lean back or rock your body back and forth to help you lift the weight.
  • Do not allow your hands to be higher than your elbows when lifting the bar.
                   
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