Friday, October 9, 2015

Upright Row (Standing Barbell)


Target MusclesAnterior and Medial deltoids, Trapezius, Biceps, Brachioradialis
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs.
The Movement:
1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.
2. Hold for a count of two; then slowly lower the bar back to the starting position.
Tips:
• Keep the bar very close to your body throughout the movement.
• Make sure you do not sway backwards as you lift the bar.
• At the top of the movement your elbows should be level with, or slightly higher than, your hands.
• Lower the bar slowly, resisting the weight.
Variations:
Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.