Upright Rows (Barbell)
This is a classic exercise that has been performed by strongmen for hundreds of years and yet it is often performed very incorrectly in gyms today making it risky for the rotator cuff. When performed correctly, this exercise can dramatically increasing pulling strength and shoulder retraction strength, both of which are excellent for increasing bodyweight strength by enhancing the ability to pull the body up safely when performing chin-ups and pull-ups of all kinds.
To perform this exercise correctly, grip a barbell at a grip a few inches narrower than shoulder width and stand upright with the bar hanging in front of you. Stand tall and stick your chest out as you begin to pull the bar upwards, making sure to keep the bar close to your body throughout the entire range of motion. Pull the bar up all the way until it touches your upper collarbone/lower throat area, making sure to retract your shoulder girdle back as far as possible at the top of the movement while arching your upper back tightly and sticking your chest out as far as possible. Lower the bar smoothly back to the starting position as smoothly as posisble and repeat under very smooth control throughout the entire set.
The two most common mistake made on this exercise are:
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform this exercise correctly, grip a barbell at a grip a few inches narrower than shoulder width and stand upright with the bar hanging in front of you. Stand tall and stick your chest out as you begin to pull the bar upwards, making sure to keep the bar close to your body throughout the entire range of motion. Pull the bar up all the way until it touches your upper collarbone/lower throat area, making sure to retract your shoulder girdle back as far as possible at the top of the movement while arching your upper back tightly and sticking your chest out as far as possible. Lower the bar smoothly back to the starting position as smoothly as posisble and repeat under very smooth control throughout the entire set.
The two most common mistake made on this exercise are:
- Not keeping the bar in close to the body throughout the exercise (when the bar is not close to the body, your shoulder lose their leverage over it and it puts tremendous pressure on the rotator cuffs).
- Swinging, using momentum, and not keeping the movement strict. If we are trying to develop power then we can perform power exercises such as power cleans, snatches, high pulls, etc. Upright Rows are a strength exercise and thus the movement needs to be strict and controlled in order to properly exercise the target muscles and motor patterns without causing unnecessary risk of injury.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com