These are the deltoids, the trapezius and the biceps (Teach Me Anatomy, 2017). The seated row is normally done with a narrow grip. Sit upright with your feet against the foot support. Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. To compensate, the Barbell Upright Row is interesting and will solicit all the back. Athletes and bodybuilders especially utilize upright rows as they contribute […] 2) Clean Grip Upright Row. Traps: The trap most pumped when your elbows rise above a horizontal position. Learn how to do narrow grip seated rows. Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. One of the key advantages of using dumbbells to perform upright rows is the fact that they can move independently of each other. The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Success depends on isolating those muscles to perform the row—your lower back would like to arch, and your biceps would love to do all the lifting. We know a short muscle produces less tension for stimulating growth, since the components for contraction overlap with each other instead of maintaining an optimal length. 1. Upright rows are an exciting exercise to discuss (We hope you’re excited). In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) — instead of directly out to the sides. It may also feel more shoulder-friendly for people who can't handle the close-grip version. Trap bar farmer’s walk. Last updated on December 31st, 2018. The upright row and the lateral raise target the side delts as the main mover. Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods. Wide Grip Barbell Upright Rows. ExRx.net, Dumbbell Rear Delt Row; ExRx.net, Barbell Wide Grip Upright Row ; Tags pull brachialis brachioradialis barbell compound infraspinatus posterior deltoid biceps brachii teres minor lateral deltoid middle and lower trapezius. Step 3: Bending at the elbows pull the bar up to the top of your chest. The closer grip attachments will help build back muscle thickness. The next step is to be sure you are sitting in the proper position. It’s great for conditioning the upper body while building muscle mass and strength. Upright row muscles worked: upper traps, delts, biceps, core. Lying high cable curl. Step 2: Grab onto the bar with both hands, palms facing down and in towards your body. Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart. When people hear about “lat” muscles, this is actually an abbreviated term for their official name. Standing, a bar held with an overhand grip (palm down) and hands slightly closer than the width of the shoulders. For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement. Prone incline wide-grip upright row video. Benefits Seated rows develop the entire complex of muscles in the upper back. If you prefer a barbell, stand straight and grasp the bar with your arms extended downward, using an overhand, shoulder-width grip. When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. 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