Wide Grip Upright Row Muscles Worked

The dumbbell upright row is a compound exercise that targets the lats and traps muscles while increasing mobility throughout the shoulder complex. These muscles include the.

Tip Use A Wide Grip On Upright Rows T Nation

This is great for building a thick upper back.

Wide grip upright row muscles worked. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90 shoulder height. Upright row exercise information. This version also places a fair degree of stress on upper traps as well as the forearms which are worked to a lesser degree in the wide grip row.

With a close grip your hands should be about 6 8 inches apart on a barbell. Grab the barbell using an overhand wider than shoulder width grip and lift the weight keeping the bar close to your body eyes facing forward and back straight. 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.

Barbell upright row upright row with a barbell type. Dumbbell wide grip cable smith machine reverse kettlebell ez bar close grip and single arm. The clean grip upright row is a shoulder width grip or slightly wider placement on the barbell that can be used to increase back traps posterior shoulder strength and muscle mass.

6 grip tips to build more muscle related. Pull the bar until it is around your chest level. Those muscles are more highly involved with the close grip.

But if you d like to focus on the smaller back and arm muscles instead of the lats you can use a wide grip. Other authors have made similar recommendations so at least in this case turn a deaf ear to the full rom gods. Shoulders upper back biceps mechanics.

It prevents the elbows from going too high which can promote. It of course works the latissimus dorsi as well but incorporates other muscles to a larger degree than the narrow grip row. The upright row is an exercise that targets the shoulders when you pull a barbell or dumbbells vertically to shoulder height in front of your body.

Set up for the wide grip upright row by loading up the barbell with about 80 100 lbs weight plates. The seated row is normally done with a narrow grip. This is a good upper back strengthening protocol.

Compound average number of sets. 3 4 with 10 12 reps each variations. How to do a wide grip upright row.

Traps are the new abs. A properly preformed wide grip row will focus more on the upper back and include more of the trapezoid rhomboid and rear deltoid muscles. But going with a wider than shoulder width grip on upright rows is beneficial for two main reasons.

The round muscles on the sides of their.

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