BARBELL UPRIGHT ROW
PRIMARY TARGET: SHOULDER MUSCLES
OTHER MUSCLES : TRAPEZIUS,BICEPS
1. Hold a bar with shoulder width or
slightly narrower overhand grip and hold it firmly.
2. The bar should be rested on the front
side of your thighs with the palm of your hands facing your thighs.
3. Pull bar to neck until the bar is
nearly in line with your chin, with elbows leading, while exhaling out.
4. The bar should be close to the body
as you move it up.
5. Allow wrists to flex as bar rises.
6. Pause for a second in this position and
feel the contraction in the shoulders.
7. Lower the bar back down slowly to the
starting position. As you inhale.
8. Repeat as many times as recommended .
TIPS:
Ø Lift as much weight as you can do
with smooth form. As too much weight leads to a bad form.
Ø This exercise can also be performed using an e-z bar, cables
and exercise band.
Ø Be careful ,while doing this exercise,
as the barbell upright row is one among the big reasons for shoulders and back
injuries.
Ø Pace, while doing the exercise must
be slow or medium.
Ø Your elbows should drive the motion. While
doing this exercise.
Ø Your elbow must always be higher than your forearm.
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