Execution
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1
Start with your feet shoulder-width apart and hold a weight plate with both hands in front of you, with your palms facing toward you.
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2
Inhale and pull the weight plate upward toward your chin, keeping your elbows high and out to the sides.
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3
Make sure the weight plate stays close to your body throughout the entire movement.
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4
Exhale as you slowly return the weight plate to the starting position.
Benefits
- Improves the strength and definition of the shoulder and back muscles.
- Helps improve posture by strengthening the upper back.
- May contribute to better performance in other sports and daily activities.
Common Mistakes
- ! Performing the movement too quickly, which can lead to injuries.
- ! Using too much weight, causing technique to deteriorate.
- ! Not keeping the elbows high enough during the exercise.
Key Muscles
The Upright Row primarily targets the deltoids (shoulders), the trapezius (upper back), and, to a lesser extent, the biceps.
Possible Alternatives
- Use dumbbells instead of a weight plate for a slight variation in the movement.
- Try performing the exercise seated to reduce strain on the lower back.
- If you have shoulder problems, consider performing the lateral raise as a safer alternative.
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