Free Weight Upright Rows

Video Transcript

"Upright row has definitely had its share of criticism but done correctly this is a great upper body exercise that is going to engage and retract biceps, shoulders, a little bit of tricep and also muscles and back of the arms so again it does utilize quite a few muscles of the upper body so done with care it is a nice effective exercise. The key is to keep the joints in line so the muscles fire towards the belly. So we have our nice wide stable base of our feet, hip width apart, wrists, shoulder, elbows are in line and you've got your core strength anchored and we are going to take a big inhale before we start the movement and then exhale and curl it boom tight there. If you have got a mirror in front of you that is even better because then you can watch that wrist placement in conjunction with elbow and shoulder. I can really feel this in my interior delt of course and biceps but triceps are kicking in a little bit too. They have got to control that momentum of contracting and releasing down. Of course exhale on contraction and inhale on the rest phase, working 10 to 15 reps, 3 sets, preferably with a mirror."