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UPRIGHT ROW Learn essential weightlifting skills from coach Bob Takano, USA weightlifting Hall-of-Famer and National team coach. This exercise emphasizes the movement pattern of the arms during the snatch or clean pulls. The athlete is standing erect with the bar hanging at arms' length. The elbows are turned out. The only movement is the bending of the elbows as they rise to the sides. The emphasis should be on the height achieved by the elbows ...