As a result, the upright row recruits many muscles in addition to the shoulders: the upper trapezius, biceps, and forearms. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. With the right plan and the right discipline, you can get seriously shredded in just 28 days. This isolates your traps instead of allowing your entire torso to lift the weight. How to do a Upright Row (Barbell) with proper exercise form. Keep in mind that just because a certain exercise is considered “the best” doesn’t necessarily mean it’s suited for you. The upright row demands good form if you are to avoid back and shoulder injury, and it should be avoided if you have a history of shoulder pain. Only if the elbows are raised above shoulder level, the trapezius takes over the work. Barbell upright row is a compound exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury. Bodybuilding Wizard will make your dream body your reality. But make sure that your elbows are always higher than the bar throughout the entire range of motion. It works trapezius only if you bring your hands closer in a narrow grip, if you raise the bar close to your body and up to your chin level). Subscribe to our mailing list and get interesting stuff and updates to your email inbox. The Upright Row is an exercise that targets the shoulders when you pull a barbell or dumbbells vertically to shoulder height in front of your body. When the barbell is at your chest level (and not your chin), pause for one to two seconds, and then lower the bar back to the starting position. All rights reserved. Well-developed traps provide a clear center line to your back that highlights broad lats on either side. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart. Powered by WordPress. The higher the bar is raised, the harder the trapezius works. Checkout our privacy policy for the full story on how we protect and manage your submitted data! This is your starting position. Wear a belt to stabilize your lower back. Beginners can do it without difficulty if they are shown how. STARTING POSITION (SETUP): Stand holding a barbell in front of you using an overhand shoulder-width (or a little less) grip and your arms extended against your thighs. So you should avoid this variation if your goal is to hit the trapezius. For many people, a straight bar causes an unnatural twisting of the wrist that can traumatize this joint. ACTION (MOVEMENT): Keeping your body straight and stationary, pull the bar vertically upward towards your chin in a smooth motion. The upright row primarily works the traps, but they get a lot of help from the medial (lateral or side) deltoids. Grab a loaded barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body. Upright rows can be done using dumbbells, kettlebells, cables, resistance bands, or an EZ bar. The shoulder shrug and upright row are enough to give the traps a little extra work when combined with middle back exercises in a sound weight training program. Thank you for signing up. Keep your back tight and upright. They can also be stressful on the wrists. To sum up, although when done properly, this is a good exercise, it is not specific to the trapezius. Some of these methods are easier on your joints than regular barbell upright rows and are described below. Hevy – #1 Workout Tracker & Planner Gym Log App Your traps must be well-defined and distinctly separate from your lats. The higher you pull the barbell, the more you have to twist your wrists. You can also use the resistance band instead of free weights. The straightforward way to building huge muscles in six-week workout routine, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, is part of A360 Media LLC Fitness & Health Network. Lower the weight under control — don’t let it drop — to full elbow extension. Bend your knees slightly. All rights reserved. The barbell upright row is an advanced upper body exercise that targets most of the back and shoulder region. Keep the bar close. Avoid letting the bar drift away from your body. The exercise can also be performed on a cable machine, using a short, straight bar attached to the low pulley. Meet Your Muscles: How muscles are named? Keep your head up and your eyes looking forward throughout the exercise. The form collects name and email so that we can add you to our newsletter list for project updates. Lift it close to your body, keeping your elbows high and over the bar. Using a shoulder-width grip (or wider) places more emphasis on the deltoids, less on the trapezius. This trapezius exercise belongs in the multiple-joint exercise category because the shoulder, elbow, and wrist joints are mobilized. Make sure you do not sway backwards as you lift the bar. Give this couple's workout a try to build muscle while spending time together. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Upright row to bicep curl Lower the bar slowly, resisting the weight. The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth, Hollow body hold position: Proper form, mistakes, variations, Chia seeds – superseed for endurance running and strength training, Risk-Benefit Ratio of Specific Bench-Press Techniques. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. curl bar) can minimize this problem. Because the upright row puts pressure on the shoulder capsule, do not perform this exercise if you have shoulder problems. Your feet should be slightly apart. Keeping the weights as close to your body as possible, pull the barbell up towards your chest.