Upright row – one of the easiest and yet one of the most efficient weightlifting exercises you can do with both barbells and dumbells that target different muscles throughout the upper body. The upright row is versatile in the sense that it has different variations that target different parts of the body despite using the same equipment. Not only that, but it is also easy to do and you can do it almost everywhere that is convenient for you, all you need are the right gear and equipment.
Does your daily workout routine include the upright row or maybe a variation of it? If not, then you should definitely consider adding it to your workout list. If you want to learn more about upright work, this blog is for you.
How to do an upright row?
The upright row is easy to do but difficult to execute perfectly. First, stand straight and make sure your back is as well. Push your chest out and look straight forward. Lift the barbell using an overhand grip and make sure your arms are well extended. Then, lift the barbell up to your chin and then bring them back down. Make sure to inhale every time you lower the barbell. It might be difficult to do properly at first but repetition will help you improve.
Once you get the hang of it, challenge yourself more by adding more weight to it. Just make sure to not go overboard with the weight or you might get injured.
Tips to maximize the upright row
Take it slow
Don’t rush yourself when doing an upright row. Speeding up will result in more strain on your arms and you’ll run on empty more quickly. Take it slow and feel the burn in every lift. Speeding up will also break your breathing pattern and you’ll feel more winded with every set. Take your time with every lift, feel the burn.
Keep your body straight
When you feel your body arching when you lift, then you are doing it wrong. Keeping your body straight when executing upright work means you’re keeping the right form and that you are getting force from the right muscles. Keeping your body straight will also help you extend the barbell to the right place. When the barbell is traveling far from your upper body, you’re doing something wrong. So, keep your body and back straight at all times. A good practice for this is to puff up your chest and stare at an object straight.
Strengthen your grip
Compared to an underhand grip once done when doing bicep curls, the overhand grip is harder to master. If you are having trouble because of your grip, make it a habit to add a couple of grip exercises to your workout routine. A strong grip is not just better weightlifting exercises. According to a study by the American Journal of Preventive Medicine, people with weaker grips can be more vulnerable to limitations with body functionality.
If you are still having trouble executing an upright row, ask for help and read more articles or blogs. When it comes to taking better care of yourself, knowledge is strength.
Don’t stick to one or two weightlifting exercises. Learn more about different types of barbell or dumbbell workouts. We highly recommend the upright row and the hex press.