View our enormous library of workout photos and see exactly how each exercise If your weight is too heavy, the movement will require momentum, which will take the focus away from the shoulders or, even worse, put too much stress on them. The nice thing about an upright row is that you can complete it anywhere — you’ll just need a barbell (or dumbbell or kettlebell). Don't risk doing a workout improperly! If you’re using dumbbells for your upright row, add a bicep curl at the bottom before rowing upward again. © 2005-2020 Healthline Media a Red Ventures Company. The movement should isolate the shoulders and upper back as much as possible. If this powerful move isn't in your exercise repertoire yet, it…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. But is it real? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Choose dumbbells in a little less than half of the weight of the barbell you were using — so if you opted for a 30-pound barbell, choose a 12-pound dumbbell for each hand to start. Abdominal Bracing Exercises to Take the Strain Off Your Back. You can also use: Using dumbbells allows your hands to move more freely than with a fixed bar, meaning that internal rotation that can cause injury is less pronounced. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Already have a Bodybuilding.com account with BodyFit? Despite the benefits of incorporating an upright row, the exercise does have a reputation for causing injury. Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. This exercise targets the traps, which span the upper to mid back, and the deltoids, which wrap around your shoulder. Lifting your arms higher than parallel to the ground is what can cause shoulder injury. Repeat for the desired number of reps. It’s when the exercise feels impossible to finish. Position a resistance band underneath your feet and hold onto the handles, as well as to a light- to medium-weight dumbbell in each hand. Your hands are locked into position during the movement, which causes your upper arm to rotate internally in the shoulder and potentially pinch a tendon. Avoid injury and keep your form in check When the dumbbells reach shoulder level, lower back down. What Muscle Groups Are Best to Work Out Together? Although it may be tempting, don’t increase the weight until you’re fully in control of 12 reps, as this can increase the chance of injury. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Builds stronger, bigger traps and lateral deltoids, More shoulder-friendly than barbell upright rows. What are the most common mistakes to watch for? Put a slight bend in your elbow and raise the dumbbells straight out to your sides, feeling the resistance from the band increasing as you get closer to the top. © 2020 Bodybuilding.com. Our website services, content, and products are for informational purposes only. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. workout correctly the first time, every time. should be done before you give it a shot. If you’re looking to increase shoulder and upper back strength, look no further than the upright row. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Regardless of how and when you add an upright row to your routine, properly warming up before weightlifting is important. Go as slowly as possible throughout the movement. Hold a light dumbbell in each hand down at your sides, and keeping your arms straight, raise them up at a 30-degree angle from your body. Your grip should be shoulder-width distance. Sign In. with in-depth instructional videos. An upright row is an effective exercise to build strength in the shoulders and upper back. All rights reserved. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Stand with your feet shoulder-width apart, holding the barbell with an overhand grip down in front of you with your arms extended. 8 Weight-Free Exercises to Tone Every Muscle in Your Arms, Try This: 8 Pushups and Other Moves to Work Your Triceps, 30 Moves to Make the Most of Your At-Home Workout, Try This: 6 Low-Impact Cardio Exercises in 20 Minutes or Less, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Stop when your elbows are level with your shoulders and the barbell is at chest level. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. 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