Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement.
Step 2: Keeping your knees and arms slightly bent, pull the weight in an upward motion, focusing on keeping your elbows high. Your elbows should remain higher than your wrists throughout the entire movement (you can imagine a string attached to elbow, pulling it upward to allow the movement to focus on your shoulders and traps).
Step 3: Pull the weight up to chin level, maintaining tightness in your back while your knees are also bent. The focus of the movement will be in your traps and shoulders, but your biceps make work towards the end of the movement slightly to get the bar to chin level. Remember to keep your elbows high to ensure safety and correct form.
Step 4: After the bar reaches chin level – or close to it – lower the bar under control to its starting position (thigh level). Even on the descent, keep your elbows high to fully take advantage of the benefits of the exercise.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the bar down. Weight can be added to the bar between sets.
Benefits:
Upright rows are a versatile and great supplementary exercise for your shoulders and traps, allowing you to safely work both bodyparts.
These can be a great finishing movement and using high reps forces a lot of blood into the deltoids and traps. These are also a great exercise in helping build your bench press.
When using heavy weight on upright rows, pay extra attention to form. There shouldn’t be a swinging or jerking motion to row the bar. If you do, the weight is too heavy. Row the bar under control to maintain proper form and shoulder health.
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides. Step 2: Keeping your knees slightly...
Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching. With the vertical dumbbell front raise, your palms will be facing each other throughout the entire movement. Step 2...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly Step 2: Lift up each leg to give the dumbbells momentum...
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