Upright rowing: the key points of standing upright rowing

In shoulder exercise, there is a very good exercise action: barbell vertical rowing. Although this action is not very common, the effect is very good!

The movement trajectory of barbell vertical rowing is vertically pulling upward, and the joint movements involved include shoulder abduction, internal rotation, and elbow curve

It can exercise most of the muscles in our shoulders (deltoid muscles, trapezoid muscles, and other small shoulder muscles)

How to do it?

Select barbell (straight rod curved rod), dumbbell, cable, Smith frame

Use standing posture: your feet are shoulder-width, keep the spine and pelvis in a neutral position, and the core muscles are tightened.

Use wide grip, straight grip, average grip

Relax the shoulder and neck, lift the barbell upward, and feel the weight of the deltoid muscles, During the process, make sure the barbell is close to the body, open the elbow, pull the barbell up and parallel to the shoulder!

Low down, slow down slightly, use the deltoid muscle to control the speed until the hand is straightened.

Common errors

1. Lift the elbow too high

Shoulder abduction angle exceeds 90 degrees (the elbow is higher than the parallel line of the shoulder). The humerus and acromary process will clamp our supraspinal tendon. If you do this for a long time, you may have the risk of shoulder clamping, causing tendon inflammation and shoulder pain. It is medically called "rotonic cuff muscle group clamping syndrome".

2. Don't be greedy for weight, choose a weight that you can control to do the movement well, and feel the shoulder deltoid muscle working!

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