The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone.This is a compound exercise that involves the trapezius, the deltoids and the biceps.The narrower the grip the more the trapezius … Posted on December 17, 2013 by tavi castro. https://www.healthline.com/health/fitness-exercise/upright-row EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. Our upright row standards are based on 72,000 lifts by Strength Level users. However, as Dan John says, there aren't many contraindicated exercises, but there are contraindicated people. The upright row is best done with a light to medium weight at first to be as safe as possible. The upright row is typically done with a close grip (about half of shoulder width) because it allows the elbows to raise higher than the shoulders for maximum range of motion (ROM). Yates Rows Take Stress Off the Lower Back. Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. HEAVY UPRIGHT ROWS. There's greater lower back involvement with a 80-90 degree row compared to a 45-degree row, but the lower back is only stressed excessively if too much weight is being used and the low back rounds. The upright row has been shunned the last decade as a shoulder killer. Reverse-Grip Barbell Row. Upright Rows: Another Multijoint Delt Movement. As advertised, Upright Rows put you in a standing, upright position. In the article below, I’ll explain these exercises in detail — including how, why, and when to incorporate each into your training program. You pull a barbell or dumbbell from below your waist to the top of your chest using a close grip. But, few are aware of … BB Barbell SUMO DEADLIFT to UPRIGHT ROW FB. When using more moderate weights, Escalante green-lights the behind-the-neck shoulder press. Upright row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. So if the upright row bothers your shoulders, it might be that you're doing them wrong. If you still want to work upper traps, do some heavy shrugs. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. 5. In fact, when performed with a slightly more upright torso (somewhere around 30 degrees), this exercise is often called the Yates row. You don’t want to go too heavy because you will likely incur an injury at some point especially if you’re not experienced enough with knowing your body well enough. 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