Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). The main muscles involved in the dumbbell upright row are the trapezius (traps), deltoids (delts), and the biceps. Working muscles are: Shoulder: The bigger load get a middle and front delts. Benefits Seated rows develop the entire complex of muscles in the upper back. The traps and delts work together to raise your arms, while the biceps work to flex and bend the elbow. Grasp the barbell with an overhand grip that is slightly wider than shoulder-width. Smith machine squat. We know a short muscle produces less tension for stimulating growth, since the components for contraction overlap with each other instead of maintaining an optimal length. 1. Let’s go over what close grip lat pulldown vs. wide grip means, what muscles they work, and which one of these grip positions will be best suited for maximum results. The seated row is normally done with a narrow grip. Funny how that works, huh? This means you can keep them closer together for the close grip version, but also alternate to a wider grip whenever you … Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. Unlike shoulder presses, you typically perform upright rows while standing, although you can do a seated one-arm version with a dumbbell. Upright row muscles worked: upper traps, delts, biceps, core. They do not act as synergists. To compensate, the Barbell Upright Row is interesting and will solicit all the back. Wide-Grip Barbell Row: When it comes to rowing variations that focus on the mid-back musculature, wide-grip rowing variations are hard to beat. Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart. One study found that the wide-grip pulldown produced greater muscle activity than pulldowns using a closer, underhand grip. If you prefer a barbell, stand straight and grasp the bar with your arms extended downward, using an overhand, shoulder-width grip. Dumbbell upright rows. The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. Wide Grip Barbell Upright Rows. Trap bar farmer’s walk. This is a good upper back strengthening protocol. The wider grip attachments will help increase back width. Pull the bar directly upward, keeping it close to your body, until your elbows reach shoulder height. This completes one repetition. An effective substitute for the upright row will: (1) target the same muscle groups as those worked in the upright row and (2) closely replicate the motor pattern of the upright row. Barbell Wide-Grip Upright Row Ideally we want an exercise that loads the deltoid at higher abduction angles, yet without shortening the muscle too greatly. Learn how to do narrow grip seated rows. Stand upright with your arms extended holding the bar in front of your thighs. Last updated on December 31st, 2018. A recent study 1 that measured for the max effectiveness of different grips on the upright row showed that the wide grip surpassed the close grip in both eccentric and concentric contractions. Barbell Upright Row Overview. Try lateral raises as a barbell upright row alternative. It may also feel more shoulder-friendly for people who can't handle the close-grip version. Muscles Worked During Upright Row Exercise. It’s great for conditioning the upper body while building muscle mass and strength. The next step is to be sure you are sitting in the proper position. Written by Mike Dewar. Muscles Worked These are the deltoids, the trapezius and the biceps (Teach Me Anatomy, 2017). Grasp the barbell with an overhand grip (palms facing down), and … Muscles Worked. Muscles Used In The Upright Row. The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. ExRx.net, Dumbbell Rear Delt Row; ExRx.net, Barbell Wide Grip Upright Row ; Tags pull brachialis brachioradialis barbell compound infraspinatus posterior deltoid biceps brachii teres minor lateral deltoid middle and lower trapezius. Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods. Pendlay row: named after Glenn Pendlay; the back is parallel to the ground. When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. The lat pulldown is one of the major exercises used to train the muscles of the back, shoulders, and arms. Sources. What are your lat muscles? But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) — instead of directly out to the sides. Muscle in use: Upright Dumbbell Row. The most common variation of the lat pulldown is a wide overhand-grip, which many people… Success depends on isolating those muscles to perform the row—your lower back would like to arch, and your biceps would love to do all the lifting. Sit upright with your feet against the foot support. Step 4: Lower the weight back down to your waist. The barbell upright row is one of the best exercises for building the upper traps and shoulders. Presented by Real Jock Gay Fitness Health & Life. Upright rows are an exciting exercise to discuss (We hope you’re excited). The ANATOMY of Wide Grip and Close-Grip Seated Cable Row A seated row is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). Lying high cable curl. Upright Rows are typically the most problematic variation because your hands are locked into position, which is more likely to cause a shoulder problem. The benefits of dumbbell upright rows and the muscles worked. Yates row: named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row. With a narrow grip you can most the load main traps muscle and secondary delts too. The upright row is a movement which targets the shoulders, upper back, traps… and the biceps get some work too. For best results, combine both exercises in your exercise program but give advantage to shrugs. The closer grip attachments will help build back muscle thickness. Learn about the benefits of wide-grip pullups and how to do them. Prone incline wide-grip upright row video. As this is an upper body workout, it focuses on strengthening three major muscle groups. Depending on how you are lifting, you can add in the triceps to this list as well. Step 2: Grab onto the bar with both hands, palms facing down and in towards your body. Muscles Worked: Primary: Shoulders; Secondary: Back, deltoids, abs, biceps: Mechanics: Compound: Force Type: Pull: Alternative Forms/Substitute: Upright Cable Row, Smith Machine Upright Row, Upright Row with Exercise Bands: Variations: Wide Grip Barbell Upright Row, Close Grip Upright Row: How to do a Barbell Upright Row (Upright Barbell Row) Hold a barbell using an overhand grip … This is one of the most powerful exercises for not only your traps, but your deltoids as well. Primary Muscle(s) Worked: Deltoid, lateral (shoulder), upper trapezius; Other Muscles Worked: See below; Equipment: Barbell; Mechanics Type: Compound (An exercise that involves two or more joint movements) Force: Pull (Their compound counterparts classify a movement toward the center of the body during the concentric contraction of the target muscle. Related: 6 Grip Tips to Build More Muscle Related: Traps are the New Abs See the Upright row concerns section on the barbell wide-grip upright row page to learn more about the risks of upright rowing exercises. Standing, a bar held with an overhand grip (palm down) and hands slightly closer than the width of the shoulders. Therefore, for the clean grip upright row, simply replicate this grip. Traps: The trap most pumped when your elbows rise above a horizontal position. Athletes and bodybuilders especially utilize upright rows as they contribute […] So while upright rows work more muscles (they are multi-joint exercise), the shrug allows you to work a solitary muscle harder, as you can use far more weight when performing shrugs. The grip width get load the traps in the dumbbell row exercise. The upper trapezius and lavator scapulae act as important stabilizers for the dumbbell wide-grip upright row. For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement. In its wide version, it is beside the antagonistic movement par excellence dips! While not as popular as the closer-grip version, the wide-grip upright row places heavy emphasis on the middle delts because your upper arms move directly out to your sides in the same plane as lateral raises. How To Make Barbell Upright Row. Wide-Grip Upright Row. Now, this exercise gets a bad rap because it can cause internal shoulder rotation which can be dangerous. The problem is that this study didn't compare different overhand grip widths. Step 3: Bending at the elbows pull the bar up to the top of your chest. Having the proper balance of both exercises will help create a wide bodied appearance. Don't let them. The muscles used in the upright row are the: • Lateral delts • Upper traps • Rhomboids • Biceps. Pull with your elbows, not with your biceps. 2) Clean Grip Upright Row. So, that is why it’s important to learn the proper form with very light barbells at first before training for any size and strength benefits. The upright row is one of the best exercises for building bigger traps, but it’s also a move that’s easy to get wrong. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. The upright row and the lateral raise target the side delts as the main mover. While barbell exercises are popular, upright rows can put your shoulders at risk of impingement. Upright Row With Dumbbell: Muscles Worked, Exercise Video, and Benefits. Wide Grip Upright Row Instructions Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Both shoulder shrugs and upright rows work your trapezius, but upright rows also work your shoulders. When doing wide-grip rows, the familiar cue of pulling the bar to—or "through"—the chest is something few can do without having to rotate their shoulders and wrists inward, and out of proper alignment, during the last couple of inches. One of the key advantages of using dumbbells to perform upright rows is the fact that they can move independently of each other. How to do Cable Upright Row: Step 1: Place the cable pulley in the very bottom notch of the machine. You may also like ... Side push-up. 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