When it comes to getting fit, few exercises are as beneficial as the upright row. This is a great exercise for targeting your shoulders and upper back. However, many people don’t know how to do this move correctly.
In this guide, we will teach you how to do an upright row properly and safely. We will also provide some alternatives if you don’t have access to weights or a gym. Let’s get started!
How to do an Upright Row
- Step into the middle of a cable machine and adjust the weight to your desired level.
- For the best results, make sure that your hands are shoulder-width apart when you grip the cables.
- With your palms facing down, slowly lift the weights towards your chin.
- Keep your back straight and avoid arching your spine.
- Squeeze your shoulder blades together at the top of the movement.
- Hold for one second before lowering the weights back to the starting position.
- Repeat for 12 rep and for as many sets as you’d like.
How To Make Upright Rows More Challenging
If you find that the upright row is too easy, you can make it more challenging by doing the following:
- Increase the weight
- Increase the number of sets
- Slow down the movement
Alternatives To Upright Rows
If you don’t have access to a gym or weights, here are some alternatives:
Upright rows with resistance bands: Anchor a band around a sturdy post and step on the band. With your palms facing down, slowly lift the band towards your chin.
Upright rows with a barbell: Hold the barbell in front of you with a strong grip and palms facing each down. Lift the weights to shoulder height, then lower them back to starting position.
Upright rows with kettlebells: Grip a kettlebell in each hand with your palms facing each other. Bring the bells up to shoulder height, then lower them back to starting position.
Importance of Upright Rows
Upright rows are important for several reasons. First, they help to build strong and defined shoulders. Strong shoulders are crucial for athletes and weekend warriors alike.
Second, upright rows help to improve your overall fitness level. They are a compound exercise that strengthens several muscle groups at once. This makes them an excellent choice for people who are short on time. Upright rows can also help to improve your posture.
Finally, they can help to prevent injuries by keeping your shoulder joints healthy. This is because they help to strengthen the muscles around your shoulder joints.
No matter what your fitness goals are, adding upright rows to your routine is a great way to help you reach them!
How To Do Upright Rows Conclusion
Remember, always consult a doctor before starting any new fitness routine. If you experience any pain or discomfort while doing upright rows, stop immediately and seek medical attention.
Don’t forget to warm up before starting any workout routine. A good warm-up will help prevent injuries and get your muscles ready for the exercise ahead. Try doing some light cardio or stretching for five minutes before starting your upright rows.
We hope this guide has helped you learn how to do upright rows properly. Upright rows are a great way to build strong shoulders and an upper back. With a little practice, you’ll be doing them like a pro in no time! Thanks for reading!