Tuesday, July 5, 2016

Upright Row (BowFlex Standard)


Scapular Elevation (with elbow flexion)
Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Also Anterior and Medial deltoids, Biceps, Brachioradialis
Pulley position: Narrow or wide.
Starting position:
• Remove the bench and stand on the platform facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates.
• Let your arms hang extending in the direction of the pulleys.
• Stand up straight with a slight bend at the knees.
Motion:
1. Pull the handles directly upwards towards your chin, bending your elbows out to the sides until your wrists are level with your neck.
2. Hold for a count of two; then slowly lower the handles back to the starting position.
Tips:
• Keep your hands very close to your body throughout the movement.
• Make sure you do not sway forwards as you lift the grips.
• At the top of the movement your elbows should be level with, or slightly higher than, your hands.
• Lower the grips slowly, resisting the weight.