- Grasp the bar with an overhand grip at a width of at least six inches or wider and (carefully) stand so that the bar is resting against your thighs.
- Tighten your abdominals (and keep them tight throughout), pull the weight upward to just beneath your chin (with your elbows pointing outward to the sides and raised as high as possible/comfortable), while exhaling throughout the movement.
- Slowly lower the bar to the starting position, while exhaling throughout the movement.
- Repeat steps 2-3 for as many repetitions as are desired.
Upright rows contribute to overall trapezius and deltoid (shoulder) shape, mass, and strength, and as such should be considered a fantastic addition to any well rounded workout regime.
Note that a narrow grip promotes more trapezius involvement, while a wider grip promotes more shoulder involvement.
Each of the following is a head of the deltoid collective and its corresponding term:
- Anterior Deltoid = Front Shoulder
- Posterior Deltoid = Rear Shoulder
- Lateral Deltoid = Side Shoulder (Middle Shoulder)
Some people may experience much stress on their wrists, especially when the weight being lifted is heavy. It may be impossible to keep the wrists straight while doing this exercise, which is the ideal performance method, and this is okay as long as the performer notes that bent wrists put them at greater risk for injury and accordingly carefully monitors how their body is responding to the movement. However, if you are one of the people who experiences pain or excessive stress, do note that it is likely because your wrists are "craning" or bending too far and so the weight should be lessened to one that allows pain-free, safer lifting.