However, outside lay media, little information exists concerning muscle recruitment during variations of the URR. This will allow you to get the best of both worlds (posterior shoulder and trapezius). After all, shoulder presses and upright rows are the only multi-joint movements for the shoulders. The upright row is a movement that targets many of the large muscle in the upper back and shoulders, which is key for many movements (see below) in strength, power, and fitness sports. Additionally, the loads themselves do not need to be heavy to have an effect. Bands and other cable machines keeps tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy. The narrow grip upright row is a vertical rowing variation often done with a barbell. When performing the upright row, be sure to use a narrow grip if the traps are something you are concerned about, as the wider your hands are the less elevation you can get with the barbell and the more posterior shoulder and shoulder are targeted. World records, results, training, nutrition, breaking news, and more. The Narrow Grip Barbell Upright Row simply involves gripping the barbell with a narrow grip. In this upright row exercise guide, we’ll cover multiple topics including: The below step-by-step guide discusses how to perform the upright row, specifically the barbell upright row. The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles.1 It is very good at growing these muscles. About Us. The upright row can be used to increase shoulder strength and hypertrophy, for all of the similar reasons discussed above. The primary use of this exercise is by bodybuilders who are targeting specific muscles and are using perfect form. Pull the elbows upwards and slightly out, keeping the barbell close to the body. But going with a wider-than-shoulder-width grip on upright rows is beneficial for two main reasons: it prevents the elbows from going too high, which can promote rotator cuff injuries, and it involves more of the middle head of the … How to do a Wide Grip Upright Row. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The dumbbell upright row is done with a dumbbell held in each hand. Often, lifters may lack this technical understanding or muscle activation and in turn pull on the barbell with the arms which can cut the terminal height of the barbell down drastically, often resulting in weaker pulls and/or crashing weights. After the first pull and the explosion phase in the clean/snatch, the lifter must elevate the traps and elbows to keep the barbell close during the turnover phase (third pull) of the lift. Synergists:Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor If recruiting your upper traps and/or forearms is … wide grip upright rows = side delt work. Upright rows are an exercise that nearly everyone can do using a wide variety of grip widths. Short-term Modifications To Reducing Pain In The Upright Row 5. Narrow Upright Row. Coach’s Tip: It doesn’t take a lot of weight to get the muscles going, so keep things light and control the entire range of motion. When performing the upright row, be sure to use a narrow grip if the traps are something you are concerned about, as the wider your hands are the less elevation you can get with the barbell and the more posterior shoulder and shoulder are targeted. As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. Most people will perform this exercise in a narrow grip style, however there is debate that a wide grip may be more beneficial. Less than 1-3 repetitions with heavy loads is generally not advised as it can often lead to breakdowns in form and potential injury (the only exception is with heavy snatch high pulls, done specifically for weightlifting purposes). Once the bar reaches as high as you can go, pause slightly and then control the eccentric (lowering) aspect, and repeat. The barbell wide-grip upright row is actually a joint exercise which builds muscle and strength in the shoulders and traps. Shrugs are the main exercise aimed at developing the traps, but bodybuilders also use narrow-grip upright rows to hit this muscle. The face pull is similar to the upright row in that the muscles often trained are the same. Coach’s Tip: Once upright, squeeze the barbell so that the knuckles are pointed down towards the floor and the elbows are slightly flared out towards the sides (without allowing the shoulders to round forwards). BarBend is the Official Media Partner of USA Weightlifting. 2013 Jan;27(1):181-7. Most people will perform this exercise in a narrow grip style, however there is debate that a wide grip may be more beneficial. full 12 week push,pull,legs program!- build muscle & strength! The bar is pulled into the lower abdominal area. 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Narrow grip = more anterior delt and traps work. This form of the row is more difficult to keep the bar closer to your body but to avoid injuring your lower back, try to drag the bar up near to you. Add the upright row, using a twice-than shoulder-width grip into your workouts somewhere in between shoulder presses and raises. Make social videos in an instant: use custom templates to tell the right story for your business. Effect of grip width on electromyographic activity during the upright row.