Weight Training

Upright Row exercise

The upright row is a strength training exercise that targets the shoulders and upper traps. It involves pulling a barbell or dumbbells vertically along the body to shoulder height, helping build upper body strength and size.

Upright Row exercise demonstration

How to perform Upright Row

  1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip in front of your thighs.
  2. Keep your back straight, chest up, and core engaged.
  3. Lift the weight straight up along your body, leading with your elbows.
  4. Raise the weight until your elbows are at shoulder height and your upper arms are parallel to the ground.
  5. Pause at the top and squeeze your shoulders.
  6. Slowly lower the weight back to the starting position with control.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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