Upright rows are great exercises for bodybuilders. This type of exercise helps to build the muscles in the shoulders, making lifting and bench pressing much easier over time.
In order to get the most from your workout and avoid injury, follow the proper steps to complete upright rows in your exercise routine.
This exercise requires the use of a set of dumbbells or a barbell. You can choose from either option, starting at a low weight and building on weight and reps as the exercise gets easier.
1.) Correct Position
The most important step when starting this exercise is to be in the proper position from the beginning. You should have your hips pulled up and your feet spaced at a comfortable standing position.
Throughout the exercise, your hips should maintain a stationary position to prevent your back from arching. If you let your back arch, lower back pain or injury could occur.
Once you are in the proper standing position, grasp the weights in each hand (or the single barbell) and rest the hands down by your sides with elbows fully extended.
2.) Lifting the Weight
To perform upright rows, lift the weights slowly. This movement should allow the elbows to move out to the sides of your body.
Lift the weights until they are even to the height of your chin, pause for a moment, and then begin to lower the weights back down to the starting position.
It is important for you to remember to never make a jerking motion with the weight. This type of motion puts undue stress on the shoulder girdle and can lead to serious injury.
3.) Weight and Reps
At the beginning, you should start with eight or ten reps completed in two or three sets during a single workout. Remember to rest for at least two minutes between each set.
If this becomes too easy, add more reps and more sets to your workout on a gradual basis. The weight held during this exercise does not need to be increased, but can be if you want a more complex workout.
Never lift more than you can handle to avoid straining your muscles.
Tips to Avoid Injuries
There are a few common injuries associated with this exercise. Besides the strain that you can put on your back from arching too far, you can also risk throwing out your shoulder.
To avoid all injury risks, maintain proper posture throughout the exercise, and make sure the height you stop at is just at the shoulder line, no higher or lower.
You should also be cautious not to drop the weight back down quickly after each lift. All movements should be controlled and follow a pattern.
As part of a routine total body workout, upright rows can help you strengthen the shoulder muscles needed for weight lifting. As long as you perform the exercise correctly, you will be able to see the benefits after just a few workouts.
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