THE UPRIGHT ROW Execution:
- Assume a stable, well-balanced stance holding a barbell on extended arms with a pronated (palms down) grip.
- Your hands should be placed narrower than shoulder-width apart and your trunk should be erect with the shoulders back.
- Inhale slightly more than usual and hold your breath as you pull the barbell straight up so that it stays close to your body.
- Concentrate on pulling the elbows upward and outward.
- In the finish position, the elbows should be pointing out to the sides and the upper arms should be about 20-30º above level.
- Hold the up position for 1-2 seconds and then EXHALE as you return to the initial position and repeat.
Training Tips:
- For most effective development of the middle deltoid, the barbell should remain as close to the body as possible with the elbows pointed out to the sides.
- You should not have a very narrow grip as it forces the elbows more forward which then targets more of the front deltoid. Also it makes balancing the bar more difficult.
- For the greatest stress on the deltoid, it is important that the elbows be raised as high as possible while the forearms remain angled down. Keep in mind that the deltoid (and trapezius) is most active from slightly below the arm-level position to about 45 or more degrees above level.
- To ensure a maximum range of motion, you should not use extremely heavy weights. They limit the height that the arms can be raised.
- Maintaining an erect trunk position throughout the entire execution is important for full development of the middle deltoid. By maintaining the spine in its normal curvature, you also protect the spine from injury and ensure that the barbell moves in a vertical line close to the body.
- The breath holding is very important in maintaining the erect trunk position. When you hold your breath, you create greater intra-abdominal and thoracic pressure which stabilizes the trunk and spine and creates a firm base upon which the muscles can work. If you, instead, exhale on the exertion, the spine will have a tendency to relax and your trunk will “collapse” creating a potential for injury as well as detracting from the form required in this exercise.
Major Muscles Involved: In the shoulder joint, the main muscles involved are the anterior and middle deltoid and supraspinatus. The anterior and middle deltoid cover the front and sides of the shoulder while the supraspinatus (one of the rotator cuff muscles) lies underneath the deltoid. These muscles are assisted by the upper portion of the pectoralis major (when the arm is above the horizontal), and the long head of the biceps brachii. In the shoulder girdle, the main muscles are the upper and lower portions of the trapezius and the serratus anterior. The upper and lower sections of the trapezius define the top and bottom portions of the diamond shape in mid-back. The serratus anterior is located on the sides of the ribcage directly below the armpits. Since the shoulders are elevated during execution of the upright row, the levator scapulae is also involved along with the upper trapezius. This is a small muscle located on the back and sides of the neck beneath the very upper part of the trapezius. The elbow flexors (the biceps brachii, brachialis and brachioradialis) undergo contraction to stabilize the elbow joint. Muscle/Joint Actions: In the shoulder joint, the deltoid and supraspinatus are involved in abduction in which the upper arms move up and out away from the sides of the trunk. Simultaneously with this action, the scapulae are upward rotated by the serratus anterior and the upper and lower trapezius. When viewed from the rear, the left scapula rotates clockwise and the right counterclockwise on an axis through the centers of the bones which, at the same time, move upward. The levator scapulae (together with the upper trapezius) comes into play as the scapulae are elevated. Sports Uses: In bodybuilding, the upright row is used to build strength and mass in the muscles of the upper and lower middle back and front and sides of the shoulders. It helps to develop wider shoulders and a more defined upper back. The actions involved in the upright row are seen in all sports which require lifting or upward pulling actions. This includes gymnastics (inverted pulls on the apparatus), football (raising the arms to block or tackle) and weightlifting (the top pull before the squat under). In most sports, raising the arms sideways and upward is not done against resistance. Thus, this action does not require greater strength.