Shoulder
Upright Row
Opwaarts roeien
Execution (step by step)
1
Stand upright, hold a bar or dumbbells in front of your body, overhand grip.
2
Pull the weight straight up along your body to the height of your chin.
3
Elbows lead the movement and go higher than the wrists.
4
Use a grip slightly narrower than shoulder width for maximum shoulder activation.
5
Lower the weight in a controlled manner back to the starting position.
6
Avoid too narrow a grip -- this increases the risk of shoulder impingement.
Muscles
Primary
medial deltoidtrapezius
Supporting
bicepsanterior deltoid
Programming
| Strength | 3-4 sets x 6-8 reps |
| Hypertrophy | 3-4 sets x 10-12 reps |
| Endurance | 3 sets x 15 reps |
Alternatives
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