Upright Rowing - Motion Analysis
Upright Rowing is a great shoulder exercise! It’s also a relatively easy move for beginners to master!
It can exercise most of our shoulder muscle groups (deltoid muscles, trapezius muscles, and other small shoulder muscle groups)
The motion trajectory of the barbell upright row is to pull vertically upward. The joint movements involved include shoulder abduction, internal rotation, and elbow flexion
Usually we use barbells, dumbbells, and cables to perform upright rowing training (as shown in the picture)
Action process
Using a standing position: both feet and Stand shoulder-width apart, keeping your spine and pelvis in a neutral position and your core muscles tight.
Use a wide grip, an overhand grip, and grasp the barbell evenly
Relax your shoulders and neck and lift them upwards Lift the barbell and feel the deltoid muscles lifting the weight. Keep the barbell close to your body during the process, open your elbows, and pull the barbell up until your elbows are nearly parallel to your shoulders!
Put it down, slow down slightly, and use your deltoid muscles to control the speed until your hand is straightened.
Note:
Although upright rowing is a good exercise, many people experience shoulder discomfort during training! Especially those with round shoulders and hunched backs,
You should pay attention here:
1. Don’t raise your elbows too high when performing upright rowing. There is a slight internal rotation of the shoulders during upright rowing, which prevents the shoulders from abducting too high! If you raise your elbows too high, you risk pinching your shoulders! For details, please refer to the previous article: Why should the shoulders be slightly externally rotated during lateral raises?
2.Don’t hold it too narrowly! A grip that is too narrow will increase the internal rotation of the shoulder, leading to the risk of shoulder pinching! The principle is the same as described above!
3.Don’t be greedy for weight, choose a weight you can control to perform the movements well, and feel the deltoid muscles of your shoulders working!
(Note: FollowFitness Bar WeChat public platform, search the subscription account for "Fitness Bar Network ” or “ Click to scan and follow”)
Related recommendations
Shoulder joint pain when bench pressing? Modified Bench Press Technique
< span style="font-family: 宋体; line-height: 23px; color: rgb(0, 0, 255);">Core Hub: 5 Training Reminders to Maintain Shoulder Health
3 tips to prevent shoulder injuries< /p>