Upright Row - Instructions, Variations & Alternatives
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Muscles involved
- Deltoids
- Trapezes
- Biceps
- Forearms
Also known as
- High Pull
How to perform
![Upright Row - Starting Position Upright Row - Starting Position](/docs/common/exercise-illustrations/upright-row-1.png)
Upright Row - Starting Position
![Upright Row - Muscle Under Tension Upright Row - Muscle Under Tension](/docs/common/exercise-illustrations/upright-row-2.png)
Upright Row - Muscle Under Tension
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Set up & Starting position (standing, or less common lying with cable machine)
Hold weight with an overhand grip in front of legs. -
Concentric phase
Lift weight straight up toward the chin raising your elbows up and to the side. Keep the weight close to the body. -
Isometric hold (optional) - Pause at the top of the lift.
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Eccentric phase
Lower weight back down slowly to the starting position and repeat.