standing upright row
The standing upright row is a popular exercise for building stronger and bigger traps and shoulders. You can perform this movement with an ez-bar, barbell, dumbbells or even smith machine. Many lifters combine this move with either their traps or shoulder workout, since it involves both body parts. It is generally performed for moderate to high reps, such as 8-12 reps per set or more.
STANDING UPRIGHT ROW BENEFITS:
- Builds stronger, bigger traps and lateral deltoids
- Can be performed with an Ez-Bar or Barbell
- Great burnout movement on shoulder day
Video Source: ScottHermanFitness
- Main Muscle Worked: Traps
- Secondary Muscles Worked: Shoulders
- Type: Strength
- Equipment: Smith Machine
- Mechanics: Isolation
- Force Type: Pull
- Level: Intermediate
STEP BY STEP GUIDE:
- Stand upright with your feet shoulder width apart.
- Grasp a EZ-Bar or barbell with your palms facing downward and your hands closer than shoulder width apart.
- Keep your arms extended downward with your elbows slightly bent so that the bar is touching your upper legs. This is your starting position.
- Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.
- Hold for a brief pause and then reverse the motion back to the starting position.
REPEAT FOR DESIRED REPS