What Is an Upright Row?
An upright row is a weight lifting exercise that works the deltoid and trapezius muscles. Those are the muscles in the shoulders and upper back. It is called an upright row because you bring the weight toward you like someone rowing a boat and you are standing upright. The upright row can be done with a barbell or dumbbells. It is a simple yet effective weight lifting exercise for the upper body.
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Features
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Grab 1 barbell or 2 dumbbells off the floor in both hands with an overhand grip. Stand up with your knees keeping your back straight. Rest the weight in front of you below your hips. This is the starting position for the upright row. Pull the weight straight up the front of your body until it is just below your collarbone. You will need to bend both your elbows and wrists to do this. Hold this position for a second then lower it slowly to the starting position. This is one repetition of the upright row.
Function
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A common mistake people make while performing the upright row is lifting their elbows too high. Your elbows should stay at the same level as your shoulders. Keep your back straight at all times. Yanking the weight up by arching your back does not work the proper muscles and could hurt you. Do 3 sets of upright rows with 10 repetitions in each set. Lift the weight in a controlled fashion. If you have trouble controlling the weight, lift lighter weight.
Effects
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The upright row works the muscles in the shoulders and upper back. These are the muscles that form the top of the coveted V shape of the male torso. The wider and broader your shoulders and upper back are, the slimmer it makes your waist appear.
Considerations
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If you perform the upright row correctly your shoulders and upper back will be sore for 1 or 2 days. This means that the exercise is building your muscles. Sore muscles are a result of microscopic tears in muscle tissue caused by strain. When the tears heal the muscles are larger and stronger than before. Always rest your muscles until the soreness goes away. Eat more lean meat, milk products and beans to help your muscles repair. Protein helps to repair muscles. Sleeping at least 8 hours per night will also help with muscle recovery.
Warning
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There is a danger of injuring your back and neck if you do the upright row incorrectly. Lift a reasonable amount of weight so that you can control it. If you arch your back and yank the weight up you could severely injure yourself.
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