Elbow Pull - Upright Elbow Pull, Illustration of the Elbow Pull

Upright elbow pull

Target exercise areas:

Narrow grip (hands brought together nearly horizontally) mainly exercises the anterior deltoid muscles and trapezius muscles; medium grip (slightly narrower than the shoulders) mainly exercises the anterior deltoid muscles: wide grip (wider than the shoulders, Pull up to the upper arm and shoulder (usually the angle between the upper arm and forearm is greater than a right angle), mainly exercising the front and middle deltoid muscles.

Action essentials:

1. Stand naturally, hold the bell in both hands, the distance between the shoulders is slightly narrower, and the body Stand upright with arms straight and hanging down.

2. When exerting force, first shrug your shoulders and then lift your elbows upward. Lift the barbell to chest height and then slowly recover.

Notes:

Shrug your shoulders first and then raise your elbows, raise your elbows forward and up, and raise your hands Control the direction of the barbell movement so that it is upward along the chest. Breathing: Inhale when you shrug your shoulders and raise your elbows, and exhale when you recover.

Be careful not to swing or shake your body during the entire movement to avoid affecting the efficiency of the movement and the effect of the exercise.

OtherSimilar movements

Barbell upright row

The distance between your feet should be shoulder-width apart, and your body should stand upright in the vertical direction. Hold the barbell in both hands and place it in front of your thigh muscles. A wide grip is appropriate, and an overhand (palm upward) grip is used. Keep your knees slightly bent during training. Look straight ahead with your head straight up, and your absTo tighten.