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How To Train Your Lateral Delts Exercises & Workout Strength Log

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Table of Contents

What Are Barbell Upright Rows?

Barbell upright rows are a compound exercise that targets the shoulders, traps, and upper back muscles. This exercise involves pulling a barbell from a low position up towards the chin while keeping the elbows high and close to the body. It is a great exercise to add to your routine if you are looking to build upper body strength and increase shoulder mobility.

What Muscles Do Barbell Upright Rows Work?

Barbell upright rows mainly target the shoulders, traps, and upper back muscles. The primary muscles worked during this exercise are:

  • Deltoids (shoulder muscles)
  • Trapezius (upper back muscles)
  • Rhomboids (upper back muscles)

Secondary muscles worked during this exercise include:

  • Biceps
  • Forearms

How to Do Barbell Upright Rows With Perfect Form

Here are the steps to perform barbell upright rows with perfect form:

  1. Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, keeping your hands slightly wider than shoulder-width apart.
  2. Hold the barbell in front of your thighs with your arms fully extended and your palms facing towards your body.
  3. Engage your core and lift the barbell up towards your chin, keeping your elbows high and close to your body.
  4. Pause at the top of the movement and then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of reps.

What Are Some Common Mistakes to Avoid When Doing Barbell Upright Rows?

Here are some common mistakes to avoid when doing barbell upright rows:

  • Using too much weight: Using too much weight can lead to poor form and increase the risk of injury. It's important to start with a weight that you can comfortably lift with good form.
  • Not keeping the elbows high and close to the body: Keeping the elbows high and close to the body helps to target the shoulders and upper back muscles effectively. Letting the elbows flare out to the sides can put unnecessary stress on the shoulder joint.
  • Using momentum to lift the weight: Using momentum to lift the weight takes the focus off the targeted muscles and can lead to poor form. It's important to lift the weight using a controlled and deliberate movement.
  • Lifting the weight too high: Lifting the weight too high can put unnecessary stress on the shoulder joint and can lead to injury. It's important to lift the weight towards the chin and not higher than that.

What Are Some Variations of Barbell Upright Rows?

Here are some variations of barbell upright rows:

  • Dumbbell upright rows: Instead of using a barbell, you can use dumbbells to perform the exercise. This allows for a greater range of motion and can help to target each shoulder separately.
  • Cable upright rows: Cable upright rows involve using a cable machine instead of a barbell. This allows for a smoother and more controlled movement.
  • Wide-grip upright rows: This variation involves using a wider grip on the barbell, which targets the outer muscles of the shoulders and upper back.

Conclusion

If you are looking to build upper body strength and increase shoulder mobility, barbell upright rows are a great exercise to add to your routine. By following the steps outlined in this article and avoiding common mistakes, you can perform barbell upright rows with perfect form and get the most out of this exercise. Don't forget to try out some of the variations mentioned to keep your workouts challenging and interesting.


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