Pull the bar directly upward, keeping it close to your body, until your elbows reach shoulder height. An effective substitute for the upright row will: (1) target the same muscle groups as those worked in the upright row and (2) closely replicate the motor pattern of the upright row. For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement. Success depends on isolating those muscles to perform the row—your lower back would like to arch, and your biceps would love to do all the lifting. Primary Muscle(s) Worked: Deltoid, lateral (shoulder), upper trapezius; Other Muscles Worked: See below; Equipment: Barbell; Mechanics Type: Compound (An exercise that involves two or more joint movements) Force: Pull (Their compound counterparts classify a movement toward the center of the body during the concentric contraction of the target muscle. Dumbbell upright rows. Wide Grip Upright Row Instructions Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. ExRx.net, Dumbbell Rear Delt Row; ExRx.net, Barbell Wide Grip Upright Row ; Tags pull brachialis brachioradialis barbell compound infraspinatus posterior deltoid biceps brachii teres minor lateral deltoid middle and lower trapezius. Barbell Wide-Grip Upright Row Ideally we want an exercise that loads the deltoid at higher abduction angles, yet without shortening the muscle too greatly. Prone incline wide-grip upright row video. Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. Depending on how you are lifting, you can add in the triceps to this list as well. They do not act as synergists. Last updated on December 31st, 2018. Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods. The upright row is a movement which targets the shoulders, upper back, traps… and the biceps get some work too. Working muscles are: Shoulder: The bigger load get a middle and front delts. The grip width get load the traps in the dumbbell row exercise. Traps: The trap most pumped when your elbows rise above a horizontal position. It may also feel more shoulder-friendly for people who can't handle the close-grip version. The seated row is normally done with a narrow grip. Benefits Seated rows develop the entire complex of muscles in the upper back. Trap bar farmer’s walk. Now, this exercise gets a bad rap because it can cause internal shoulder rotation which can be dangerous. Step 2: Grab onto the bar with both hands, palms facing down and in towards your body. One study found that the wide-grip pulldown produced greater muscle activity than pulldowns using a closer, underhand grip. Stand upright with your arms extended holding the bar in front of your thighs. In its wide version, it is beside the antagonistic movement par excellence dips! So, that is why it’s important to learn the proper form with very light barbells at first before training for any size and strength benefits. If you prefer a barbell, stand straight and grasp the bar with your arms extended downward, using an overhand, shoulder-width grip. Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart. Smith machine squat. This means you can keep them closer together for the close grip version, but also alternate to a wider grip whenever you … The upper trapezius and lavator scapulae act as important stabilizers for the dumbbell wide-grip upright row. The barbell upright row is one of the best exercises for building the upper traps and shoulders. The next step is to be sure you are sitting in the proper position. How to do Cable Upright Row: Step 1: Place the cable pulley in the very bottom notch of the machine. Lying high cable curl. This completes one repetition. As this is an upper body workout, it focuses on strengthening three major muscle groups. While not as popular as the closer-grip version, the wide-grip upright row places heavy emphasis on the middle delts because your upper arms move directly out to your sides in the same plane as lateral raises. The closer grip attachments will help build back muscle thickness. Having the proper balance of both exercises will help create a wide bodied appearance. Upright rows are an exciting exercise to discuss (We hope you’re excited). Muscles Worked During Upright Row Exercise. Funny how that works, huh? The problem is that this study didn't compare different overhand grip widths. Wide-Grip Barbell Row: When it comes to rowing variations that focus on the mid-back musculature, wide-grip rowing variations are hard to beat. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. When people hear about “lat” muscles, this is actually an abbreviated term for their official name. The upright row is one of the best exercises for building bigger traps, but it’s also a move that’s easy to get wrong. This is one of the most powerful exercises for not only your traps, but your deltoids as well. Muscles Used In The Upright Row. In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) — instead of directly out to the sides. Wide Grip Barbell Upright Rows. For best results, combine both exercises in your exercise program but give advantage to shrugs. The main muscles involved in the dumbbell upright row are the trapezius (traps), deltoids (delts), and the biceps. Pendlay row: named after Glenn Pendlay; the back is parallel to the ground. These are the deltoids, the trapezius and the biceps (Teach Me Anatomy, 2017). Learn about the benefits of wide-grip pullups and how to do them. Therefore, for the clean grip upright row, simply replicate this grip. Muscles Worked. When doing wide-grip rows, the familiar cue of pulling the bar to—or "through"—the chest is something few can do without having to rotate their shoulders and wrists inward, and out of proper alignment, during the last couple of inches. 2) Clean Grip Upright Row. Don't let them. Let’s go over what close grip lat pulldown vs. wide grip means, what muscles they work, and which one of these grip positions will be best suited for maximum results. 1. Muscle in use: Upright Dumbbell Row. How To Make Barbell Upright Row. With a narrow grip you can most the load main traps muscle and secondary delts too. Presented by Real Jock Gay Fitness Health & Life. The benefits of dumbbell upright rows and the muscles worked. Yates row: named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row. Wide-Grip Upright Row. We know a short muscle produces less tension for stimulating growth, since the components for contraction overlap with each other instead of maintaining an optimal length. Upright Row With Dumbbell: Muscles Worked, Exercise Video, and Benefits. The most common variation of the lat pulldown is a wide overhand-grip, which many people… Upright Rows are typically the most problematic variation because your hands are locked into position, which is more likely to cause a shoulder problem. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. It’s great for conditioning the upper body while building muscle mass and strength. The upright row and the lateral raise target the side delts as the main mover. The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. Grasp the barbell with an overhand grip that is slightly wider than shoulder-width. The traps and delts work together to raise your arms, while the biceps work to flex and bend the elbow. Standing, a bar held with an overhand grip (palm down) and hands slightly closer than the width of the shoulders. Unlike shoulder presses, you typically perform upright rows while standing, although you can do a seated one-arm version with a dumbbell. Learn how to do narrow grip seated rows. Grasp the barbell with an overhand grip (palms facing down), and … You may also like ... Side push-up. Muscles Worked: Primary: Shoulders; Secondary: Back, deltoids, abs, biceps: Mechanics: Compound: Force Type: Pull: Alternative Forms/Substitute: Upright Cable Row, Smith Machine Upright Row, Upright Row with Exercise Bands: Variations: Wide Grip Barbell Upright Row, Close Grip Upright Row: How to do a Barbell Upright Row (Upright Barbell Row) Hold a barbell using an overhand grip … This is a good upper back strengthening protocol. See the Upright row concerns section on the barbell wide-grip upright row page to learn more about the risks of upright rowing exercises. What are your lat muscles? Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Both shoulder shrugs and upright rows work your trapezius, but upright rows also work your shoulders. Barbell Upright Row Overview. A recent study 1 that measured for the max effectiveness of different grips on the upright row showed that the wide grip surpassed the close grip in both eccentric and concentric contractions. So while upright rows work more muscles (they are multi-joint exercise), the shrug allows you to work a solitary muscle harder, as you can use far more weight when performing shrugs. Written by Mike Dewar. Athletes and bodybuilders especially utilize upright rows as they contribute […] When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Step 4: Lower the weight back down to your waist. Related: 6 Grip Tips to Build More Muscle Related: Traps are the New Abs Try lateral raises as a barbell upright row alternative. One of the key advantages of using dumbbells to perform upright rows is the fact that they can move independently of each other. Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. Step 3: Bending at the elbows pull the bar up to the top of your chest. Muscles Worked The ANATOMY of Wide Grip and Close-Grip Seated Cable Row A seated row is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). The lat pulldown is one of the major exercises used to train the muscles of the back, shoulders, and arms. The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. Sources. The wider grip attachments will help increase back width. To compensate, the Barbell Upright Row is interesting and will solicit all the back. Pull with your elbows, not with your biceps. 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