How to Do Upright Rows
If you're looking for an exercise that works the middle head of your deltoid muscle, then upright rows are the perfect exercise for you. This is an advanced exercise so it should only be performed by people with previous weight training experience. Follow these steps to learn how to do an upright row.
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Instructions
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1
Choose some weights that give you a bit of a challenge to lift but that are not excessively heavy. Put the weights on a barbell and place the weights at your feet.
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2
Put your feet shoulder width apart. Bend slightly at the knees and point your toes forward.
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3
Pick up the barbell with an overhand grip. Your hands need to be 8 inches apart. Rest the barbell against your side.
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4
Inhale deeply and hold your breath. Pull your deltoid and upper back muscles in order to lift the barbell straight up. This concentrates the exercise on your shoulders.
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Keep your elbows out and back. Your body must be upright with your hands as close to your body as possible.
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Relax your muscles slightly and slowly lower your barbell when you reach the upper-most position under your chin. Exhale as you do this.
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Repeat for your required repetitions and sets for your exercise routine.
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Tips & Warnings
Do not perform this exercise if you're a beginner or if you have shoulder problems.
Using extremely heavy weights will destroy the effectiveness of upright rows and also limit the range of motion.
Do not sway your back as you perform the upright row. You risk severe injury.
