Strength And Conditioning

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Barbell Upright Row

Published: 2021-06-28
Barbell Upright Row
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EXERCISE CATEGORY: Upper Body/Multi-Joint 


MUSCLES UTILIZED: Anterior, Medial & Posterior Deltoid, Trapezius, Serratus Anterior, Brachialis, Biceps Brachii, Brachioradialis 


UPWARD MOVEMENT – Position the feet flat on the floor shoulder-width apart; knees flexed slightly, torso erect, shoulders back and eyes looking straight ahead. Grasp the barbell evenly with a closed, pronated grip slightly narrower than shoulder-width, but not closer than thumbs-width apart from each other. Hold the barbell against the front of the thighs with the elbows fully extended. Keeping the wrists straight lift the barbell upward along the front of the body past the abdomen and chest by bending the elbows and abducting the shoulders. Continue with the upward pull of the barbell until the elbows are slightly higher than the shoulders and barbell is at shoulder height. Exhale at the completion of the ascent. 


DOWNWARD MOVEMENT – Lower the barbell under control slowly keeping the barbell close to the body throughout the downward movement until the elbows are fully extended and the barbell is against the front of the thighs.