The benefits of dumbbell upright rows and the muscles worked. This move may seem simple but will fire up your rear delts. T3 is part of Future plc, an international media group and leading digital publisher. As highlighted, the upright row specifically targets the shoulder muscles. Muscles Worked During Upright Row Exercise. In this article we will discuss one of those variatio… • Biceps. It’s a good compound exercise for hitting all three heads of the deltoid and add mass to your traps. Remember, to use your glutes, bending your knees, keeping your back straight as you place the bar down on the floor. How to do a Dumbbell Upright Row Hold a pair of dumbbells (weighing 45-70 lbs) using a pronated grip that is shoulder width apart, while keeping your arms extended and back straight. Most will at least advise those with An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. This is a compound exercise that involves the trapezius, the deltoids and the biceps. With great attention to form, you’ll reap all the benefits. Be safe and sensible and always do a couple of warm up sets with smaller weights, so your muscles are properly primed for the heavier weights. The muscles used in the upright row are the: • Lateral delts. One way people measure the distance between the hands is to extend both thumbs towards each other, and the position where they almost touch is how much apart your hands should grip the bar. At the same time, it also works the trapezius muscles as well as your rhomboids, which are more commonly known as the upper back. This exercise is usually used to train the traps (trapezius), as upright rows and … The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. 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No need trying to impress strangers in the gym with ridiculously heavy plates on the barbells. In our biceps curl-obsessed world we often forget how beneficial compound exercises are, since they use more than just one muscle group. Also, to aid muscle repair and building, take some protein within half an hour after you finished your workout. The upright row is a movement that targets many of the large muscle in the upper back and shoulders, which is key for many movements (see below) in … This demanding exercise not only works many of the same muscles as upright rows, but it’s also good for posture and shoulder joint health. Your call. “Upright rows also work the hand muscles, specifically the fingers,” says Paul Bamba, Trifecta owner and head trainer. The exercise we'll discuss here is the upright row, a perfect pull-day complimentary move to the military press, both featured on our two day push-pull upper body workout exercise list. 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