Upright Rows- Shoulders Exercise
The Upright Row exercise
is performed in order to develop the shoulders
and traps. It is basically a weight lifting shoulder
exercise performed while standing, holding a weight
hanging down in the hands and lifting it straight
up to the collarbone. It is an exercise for the
chest shoulder.
Furthermore, upright rows are
reputed for focusing on both the traps and
shoulders.
This shoulder exercise utilizes
dumbbells, pulling these weights up to your
chest, keeping it close to your body, leading
with your elbows.
As a result, not only the
shoulders are worked but also the trapezius
and the biceps.
Aside from dumbbells, barbell, Smith machine
or cable machine can be employed.
By and
large, these shoulder strengthening exercises
work the middle head of the deltoid muscle.
Yet for all its benefits, the upright row is one
of the most harmful ever. The prospective bodybuilder
must contend with the positionthe arms must be in
this shoulder muscle exercise to perform the movement.
Such position is termed "internal rotation”,
in which you hold your arms straight out to the
sides with your palms down.
Then you rotate your
hands forward as if you were pouring out a glass
of wine in each.
To execute the upright row, the
arms are bent at the elbow then internally rotated.
The problem arises in internal rotation when
you raise the arms up and add resistance in that
position.
Every time you raise the weight, impingement
occurs at a small tendon in your shoulder. These
circumstances eventually stake claims to injury
caused by this Bodybuilding shoulder exercise.
Many claim that the injury may cause the tendon
to gradually become worn down and damaged over
time.
Improper execution can lead to long-term
shoulder pain and injury.
Novice bodybuilders
should avoid this exercise completely.
In any case, the shoulders could not get any
more defined than doing this at least.
The main
muscles worked in this strengthening exercise
are the shoulders, but biceps and traps are also
worked out nevertheless.
This compound mechanics-type exercise is begun
by standing with your feet approximately shoulder
width apart.
Held about 10 inches apart from ach
other, the dumbbells must be hanging against your
upper thighs. Pull dumbbells straight upward until
nearly at par with your chin. Keep the elbows
jutting up and out while maintaining bodily proximity
to the weights.
Gently return to the starting
position and finish repetitions. Such dumbbell
shoulder exercise will tone and strengthen your
shoulder muscles.
