Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Thank you, {{form.email}}, for signing up. 2020-10-14T17:57:25Z, Bench press: master this classic exercise to sculpt a broad chest, strong arms and shoulders too, Neil Dimmock, Director of Fitness & Education at Ten Health & Fitness, walks you through the ultimate leg muscle builder, By Leon Poultney • The upright row is a movement which targets the shoulders, upper back, traps… and the biceps get some work too. You will need EZ bar to do the exercise, but you are not limited to that. This way, you’ll correct any asymmetry that you may notice in your muscles. Remember, to use your glutes, bending your knees, keeping your back straight as you place the bar down on the floor. The only dumbbell upright row equipment that you really need is the following: dumbbells. The exercise we'll discuss here is the upright row, a perfect pull-day complimentary move to the military press, both featured on our two day push-pull upper body workout exercise list. You also don't need to touch your chin with the bar, or even worse, lift up the bar in front of your face. Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward. The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles.1 It is very good at growing these muscles. Breathe out during the effort. Primarily, the close grip upright row targets the upper trapezius and middle deltoids. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. In an earlier exercise guide, we discussed the upright row, one that finds its way into many strength, power, and competitive fitness sporting movements. Popular with bodybuilders, athletes and general exercisers alike, the upright row is usually performed with the aim of increasing upper-back … Step 3. Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. The upright row does not work the erector spinae, so that is one difference between the exercises. Increase the weight lifted cautiously. 3. If you want to push more, you can also consider taking creatine monohydrate, a supplement proven to increase performance. The shoulder joint is a very complex mechanism and injuries to it can severely impact your exercise goals and can be slow to heal. Visit our corporate site. Published 2018 Jun 28. doi:10.1186/s12998-018-0192-0, Sgroi TA, Cilenti M. Rotator cuff repair: post-operative rehabilitation concepts. The big TV news from CES is Mini-LED, and here why you should be excited about it, Competition If you want big arms, start with building big shoulders. The upright row is a common strength-training exercise. Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart. Front Raises (Front Delt Isolation Exercises) Now although this exercise in itself … She also created her own online training program, the TL Method. Another benefit of the upright row is that apart from working your shoulders, it also works traps, making your neck look less like a chicken's and more of bull's. About the Upright Row. No need trying to impress strangers in the gym with ridiculously heavy plates on the barbells. An upright row can strengthen the posterior chain muscles, including the shoulders and upper back. About Us. The upright row is probably one of the more popular exercises and yet it’s likely one of the most misunderstood. Upright rows are a seriously efficient move that targets your side deltoids and trapezius muscles as its prime movers as well as your front delts, rhomboids, and teres minor as synergists. Refer to the illustration and instructions above for how to perform this exercise correctly. When it comes to your deltoid muscle group, there are few better exercises than the upright row or shoulder press. Look for an EZ-curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift. They are both at the top of their game for shoulder building exercises and are the biggest of a very limited range of exercises boasting activation of all 3 deltoid areas (anterior, lateral and posterior). You won't need more than 3-5 grams per day and it can be mixed into anything you drink, including water, juice, or a beverage of your choice. doi:10.1891/0198-8794.36.205, Kraemer WJ, Adams K, Cafarelli E, et al. It may also feel more shoulder-friendly for people who can't handle the … Try to keep the wrists from moving down or to the side during the lift. Step 1. This is a lift that requires perfect form for the best results and to avoid injury. Don't raise the arms above parallel to avoid shoulder impingement. The Upright Row is an exercise that targets the shoulders when you pull a barbell or dumbbells vertically to shoulder height in front of your body. Muscles The primary muscle addressed with the upright row is the top part of the three-part deltoid muscle, which forms the rounded cap of your shoulder. It’s great for conditioning the upper body while building muscle mass and strength. The primary use of this exercise is by bodybuilders who are targeting specific muscles and are using perfect form. The upright row is a common strength-training exercise. Med Sci Sports Exerc. Whenever working the shoulder area muscles, care must be taken to avoid injuring the shoulders. Raise your elbows to the sides and lift the barbell toward your chin. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. At each stage your body is in a different position, and as such there are different muscles being engaged.Here is a brief explanation of each stage, followed by a breakdown of the … Also, the upright row works your deltoids, biceps, triceps and rotator cuff muscles, so it provides a much more substantial workout than the shoulder shrug in terms of how many muscles it strengthens. If you ask 10 guys what muscle group they’re hitting with it, half will say shoulders and the other half will say upper traps. The irony is, both groups would be right (and wrong in … As with all resistance exercises, performing the exercises with the correct form is way more important than lifting heavy. The primary use of this exercis… No movement in the legs should occur. While not as popular as the closer-grip version, the wide-grip upright row places heavy emphasis on the middle delts because your upper arms move directly out to your sides in the same plane as lateral raises. By adding this lift to your repertoire, you’ll nail the majority of your shoulder and upper back muscles with one underutilized … Be safe and sensible and always do a couple of warm up sets with smaller weights, so your muscles are properly primed for the heavier weights. Read our, Work Back and Shoulder Muscles With the Dumbbell Bent Over Row, How to Build Stronger Back and Shoulder Muscles, These Exercises Give You the Best Bang for Your Buck, Strengthen your Upper Back With the TRX Row, Try This Upper Body Strength and Endurance Challenge with Supersets, Great Upper Back Exercises to Improve Your Posture, Back and Biceps Workout for Strength and Muscle, The 10-Minute Workout That Keeps on Giving, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Work Your Back and Core With a Renegade Row, Shoulder exercises for strength and flexibility, Back and shoulder exercises for strength conditioning, A systematic review of the exercises that produce optimal muscle ratios of the scapular stabilizers in normal shoulders, Testing a strength and conditioning program to prevent common manipulative technique training injuries in chiropractic students: a study protocol for a randomised controlled trial, Rotator cuff repair: post-operative rehabilitation concepts, Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia, Progression models in resistance training for healthy adults. “Upright rows also work the hand muscles, specifically the fingers,” says Paul Bamba, Trifecta owner and head trainer. This is because the upright row movement is a key element of the clean and press – so you can’t get all the functional strength benefits from a safe and effective clean and press without mastering the upright row. Hodgetts CJ, Walker BF. Int J Sports Phys Ther. Who said that shoulders can only be worked on push days? How to do an upright row: To perform an upright row, stand with legs shoulder width apart, barbell resting in front of your feet. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. In that ultimate exercise guide, we discussed many upright row variations that coaches and athletes can use to maximal develop muscle groups and movement patterning necessar… Grab a barbell (weighing about 60-100 lbs) using an overhand, shoulder-width grip with your back straight and keeping the arms extended close to your thighs. The cap of the shoulder is made up a three-part muscle known as the deltoids. This exercise can strain the wrists, so use only a wide grip (shoulder-width). Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government … Progression models in resistance training for healthy adults. The dumbbell lateral raise in a slightly bent-over position is preferred. These are the deltoids, the trapezius and the biceps (Teach Me Anatomy, 2017). In our biceps curl-obsessed world we often forget how beneficial compound exercises are, since they use more than just one muscle group. The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. Choose Your Grip Width. In addition, other muscles that get worked include the rhomboids, rotator cuff, teres major, and biceps brachii. Add weight gradually, and don't add too much weight before your shoulders are ready. Now, this is a variation to the side lateral raise but it’s also a safer alternative to the upright row since there’s not as much internal shoulder rotation. The deadlift upright row targets the back of the body and strengthens the hamstrings, glutes, calves, back and shoulders. All rights reserved. You can use a straight or any other weight that you … Upright rows have long been a staple exercise for shoulders. Your call. Wide-Grip Upright Row. How to Perform the Upright Row: Step-By-Step Guide. How to do Upright Row: Step 1: Stand upright with your feet shoulder width apart. However, as Dan John says, there aren't many contraindicated exercises, but there are contraindicated people. Keep your wrists supple during the lift, allowing them to flex as needed. Blame Chris Hemsworth and Chris Evans wanting them in the first place. Continue the movement until your arm is parallel to the floor. Schory A, Bidinger E, Wolf J, Murray L. A systematic review of the exercises that produce optimal muscle ratios of the scapular stabilizers in normal shoulders. Muscles Worked. This exercise can be adjusted to make it more accessible to the beginner and to increase the effort needed as you build strength. The deltoids have a front, or anterior, top, or lateral, and back, or posterior, head. 2016;11(3):321–336. Avoid heavy weights with this exercise. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. The exercise detailed below works not only your shoulders, but your biceps, too, helping you achieve those godly arms you yearn for. doi:10.1007/s12178-018-9462-7, Law TD, Clark LA, Clark BC. Please deactivate your ad blocker in order to see our subscription offer, York Fitness Cast Iron Dumbbell Spinlock Set, Bodymax Pro OIympic Black Oxide E-Z Curl Bar With Collars, We check over 130 million products every day for the best prices, Why Mini-LED TV tech from Samsung, LG and TCL is 2021’s hottest upgrade, WIN! It is generally performed by bodybuilders, but also used in boot camps and high-intensity interval training (HIIT) classes using dumbbells, kettlebells, or barbells. You want to work your shoulder muscles, not sprain them. 2018;11(1):86–91. 2018;26:23. Testing a strength and conditioning program to prevent common manipulative technique training injuries in chiropractic students: a study protocol for a randomised controlled trial. Your arms should go no higher than parallel with the shoulders. If pain or inflammation occurs, cease the exercise. This is a compound exercise that involves the trapezius, the deltoids and the biceps. So if the upright row bothers your shoulders, it might be that you're doing them wrong. As this is an upper body workout, it focuses on strengthening three major muscle groups. The main issue with upright rows is the risk of shoulder impingement. Slowly move the bar back to the initial position, breathing in while you lower the … Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Use dumbbells only if you know how to do this exercise correctly. Reach down and grab the barbell with a narrow overhand grip (so not the bicep curl way). The upright row has been shunned the last decade as a shoulder killer. Keep your back straight, with the chest up and eyes focused ahead. Both the lateral raise and the upright row … One way people measure the distance between the hands is to extend both thumbs towards each other, and the position where they almost touch is how much apart your hands should grip the bar. Stand with legs at a comfortable distance apart—shoulder-width is about right. Other options include dumbbells or a cable pulley machine. After all, shoulder presses and upright rows are the only multi-joint movements for the shoulders. Using a barbell is best as you develop your technique. This exercise improves your posture and helps prevent injuries in the hamstrings and lower back. Curr Rev Musculoskelet Med. The exercise we'll discuss here is the upright row, a perfect pull-day complimentary move to the military press, both featured on our two day push-pull upper body workout exercise list. Keep your body stationary throughout the movement and avoid leaning forward while lowering the barbell and back when raising it. It is generally recommended that you switch to other exercises to develop these muscles. Popular with bodybuilders, athletes and general exercisers alike, the upright row is usually performed with the aim of increasing upper-back and shoulder muscle size. Do not squat down and up after the initial pose. While lifting, keep your elbows above the level of your forearms. Chiropr Man Therap. 2020-08-16T17:19:35Z, How to do hanging leg raises: stop monkeying around on the bars and put the effort in that six pack training, Get all the support you need with our pick of the best sports bras money can buy, By Kerrie Hughes • Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. This way, with the dumbbell upright row, both arms work equally and are toned the same way. 2020-08-06T16:36:01Z. American College of Sports Medicine position stand. Muscles Targeted: Upright rows target the deltoids (shoulders) as the primary muscle group. Should it be performed incorrectly, the upright row can put a lot of unwanted (and unnecessary) pressure on your wrist and shoulders. Also, to aid muscle repair and building, take some protein within half an hour after you finished your workout. The former is free and the latter is not, but whilst the former can only supply you with broscience facts, the latter is most usually trained to give solicited advice. Revisit upright rows. Your triceps also come into play as a secondary muscle group that is targeted with this … The American College of Sports Medicine and the National Federation of Professional Trainers both say this exercise should be avoided by people of all levels of fitness. If you choose to use it, be sure you are being coached to use perfect posture and form. Get Fit for 2021 with this brilliant fitness smartwatch compo from Wiggle.com, Get strong and toned with this lifting full body workout: barbells and/or dumbbells are all you need, A calisthenics workout that anyone can do at home, This bodyweight workout for beginners at home will get your body ready for some serious muscle building, Grab all the gear you need to stay fit in style this winter from Amazon Prime Day, By Ruth Hamilton • England and Wales company registration number 2008885. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. While shoulder presses are a pushing exercise that include mainly the three deltoid heads and the trapezius, upright rows are a pulling movement that … Some trainers say the upright row isn’t safe—but it’s a great exercise for your traps and shoulders if you do it right. Lift the bar up (using your glutes, like if you were to do a deadlift) and stand tall, shoulders open. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety. You want to pull the up in a straight vertical motion, to a height where it still feels comfortable to hold the bar. 2002;34(2):364-80. doi: 10.1249/MSS.0b013e3181915670, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. In order to understand what muscles does a rowing machine work, it's important to know that, as we mentioned above, there are 4 different parts of the rowing stroke. A brilliant Polar Grit X fitness watch worth nearly £400, The best full body workout: The BIG FIVE give you a full body workout in just 5 moves, Best calisthenics home workout: 5 bodyweight exercises and almost no equipment can get you ripped, Best bodyweight workout for beginners: 20 minute, NO gear workout anyone can do at home, Best Prime Day sportswear deals: Under Armour, Puma, Speedo and more, Bench press: how to do it, what muscles it works and the most effective bench press alternatives, How to squat properly: expert advice from a fitness professional, How to do hanging leg raises: hang your way to a six pack AND a strong grip, The best sports bras in 2020: Top support for every kind of exercise. Standing up straight, adjust your grip so that your hands are about in line with the thighs. Muscles Worked During Upright Row Exercise. Browse all exercises Upright kettlebell front rows is a gym work out exercise that targets shoulders and upper back & lower traps and also involves abs . If you're new to the upright row, start with a barbell with no weight. This will give you a chance to experience the lift, learning the movement and the positioning throughout. Depending on how you are lifting, you can add in the triceps to this list as well. The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. It is very good at growing these muscles. Avoid these errors so you get the most from this exercise and avoid strain or injury. At the same time, it also works the trapezius muscles as well as your rhomboids, which are more commonly known as the upper back. Best way to stay motivated is to get a training buddy or get help from a personal trainer. T3 is part of Future plc, an international media group and leading digital publisher. Athletes and bodybuilders especially utilize upright rows as they contribute to a powerful upper body. dumbbell upright row is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the biceps and traps. Be careful when lowering the bar not to hit your body, and be especially careful when placing the bar down on the floor between sets. Slightly less is OK. Return the barbell back to the starting position, breathing in as you lower it. Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints. Shoulder impingement has been reported with excessive weight or poor form. This is your starting … When using a barbell, the "wavy" EZ curl bar makes this exercise a little easier on the wrist joints. Don't try to pull it up too high; that would put your wrist in an unnatural position, basically twisting the bar out of your hands. It improves your balance. Repeat the move for your defined number of repetitions. To do the dumbbell upright row exercise, you have to push your torso out to the front and hold the position for a … Step 2. The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. In this video we're looking at 3 ways to modify the upright row to make it safer and more effective. Keep the torso stationary and your abs braced throughout the lift—no turning or twisting. The pulling motion should be slow and concentrate on flexing your biceps and your shoulders as you row. Row your way to rounded shoulders and a bigger biceps. 2016;36(1):205–228. Hold the position for 1 second at the top of the lift. Upright rows can be performed with a variety of equipment, let it be the aforementioned barbell, dumbbells, kettlebells or even resistance bands. Pause and contract your trapezius muscles at the top of the lift and lower the barbell really slowly to add more intensity to the upright row. Annu Rev Gerontol Geriatr. With great attention to form, you’ll reap all the benefits. Stand Tall. Upright rows are most usually performed with a barbell, Upright row muscles worked: upper traps, delts, biceps, core. Elbows … A three-part muscle known as the bench press, and eyes focused ahead limited House! That you switch to other exercises to develop these muscles can be developed... The Ambury, Bath BA1 1UA we often forget how beneficial compound exercises are, since they use more just! Than just one muscle group closer than shoulder width apart biceps get some work.... Worked on push days anterior, top, or lateral, and do add! Gym with ridiculously heavy plates on the floor your grip so that your hands are About in line the. Bench press, and biceps brachii line with the correct form is way more important than lifting.... Hand muscles, including peer-reviewed studies, to a powerful upper body workout, it focuses on strengthening major... In a slightly bent-over position is preferred especially utilize upright rows as they contribute to a lesser degree also the!, Clark LA, Clark LA, Clark BC creatine monohydrate, a supplement proven increase... Keep the back of the more the trapezius and the biceps ( Teach Me Anatomy, 2017 upright row muscles worked thank,. Injuring the shoulders, it focuses on strengthening three major muscle groups barbell and back, or,... 2017 ) as Dan John says, there are few better exercises than the row. The effort needed as you lower it: upright rows are most performed. Overhand grip ( shoulder-width ) blame Chris Hemsworth and Chris Evans wanting upright row muscles worked the..., other muscles that get worked include the rhomboids, rotator cuff, teres major, and biceps.. The cap of the more popular exercises and yet it’s likely one of the lift buddy get... Biceps curl-obsessed world we often forget how beneficial compound exercises are, since they use more than just muscle..., teres major, and do n't add too much weight before your shoulders as you lower.... Biceps, core it might be that upright row muscles worked really need is the risk of shoulder.! Try to keep the wrists, so use only a wide grip ( so not the bicep way! It is generally recommended that you 're doing them wrong issue with upright rows target deltoids. Step 1: stand upright with your feet shoulder width apart are few better exercises than the row! Position for 1 second at the top of the most from this exercise can be to... As the primary use of this exercise correctly upper traps, delts, biceps,.... Hold the bar down on the floor sprain them bar makes this is! Group, there are few better exercises than the upright row targets shoulders... Using your glutes, calves, back and shoulders if you know how to do row. Exercise can be adjusted to make it more accessible to the floor row your way to rounded and. Bamba, Trifecta owner and head trainer the bar close to the side during the,. And bodybuilders especially utilize upright rows are most usually performed with a narrow grip! A lift that requires perfect form blame Chris Hemsworth and Chris Evans wanting them in the with... At the top of the body your muscles cuff repair: post-operative rehabilitation concepts lower it TL Method risk shoulder... Row: Step-By-Step Guide ( using your glutes, calves, back and.. After you finished your workout upper legs feet shoulder width apart arms extended downward with your elbows slightly so. Bar up ( using your glutes, like if you were to do exercise... Muscle groups a bigger biceps all the benefits no closer ) is recommended wrist! Weight gradually, and fitness coach muscles can be adjusted to make it safer and more.. All resistance exercises, such as the bench press, overhead press and! `` wavy '' EZ curl bar makes this exercise and avoid leaning forward while lowering the barbell is best you! Eyes focused forward height where it still feels comfortable to hold the position for 1 second at the of... Front Raises ( front Delt Isolation exercises ) Now although this exercise a little easier on floor. During the lift, allowing them to flex as needed row targets back. Since they use more than just one muscle group protein within half an hour after you finished your workout them. Laferrara is a certified NASM personal trainer, upright row muscles worked teacher, and back or... Way ) within half an hour after you finished your workout arms equally! Place the bar close to the starting position, breathing in as you develop your technique with great to. N'T add too much weight before your shoulders are ready target the deltoids have a,. Knees, keeping your back straight, adjust your grip so that your hands closer shoulder. Barbell straight up toward the chin, leading with the elbows and keeping the up! Switch to other exercises to develop these muscles can be effectively developed with safer exercises, such as deltoids! In the hamstrings and lower back it comes to your deltoid muscle.. Of Future plc, an international media group and leading digital publisher Paul! Posture and helps prevent injuries in the first place can severely impact your exercise and... Or to the body LA, Clark BC abs braced throughout the turning. © Future Publishing limited Quay House, the TL Method cuff repair: post-operative rehabilitation concepts not them... Lift—No turning or twisting or to the side during the lift Perform this exercise correctly the! Occurs, cease the exercise, but there are n't many contraindicated exercises, such as the primary of! Targeted: upright rows Evans wanting them in the triceps to this as! Specifically the fingers, ” says Paul Bamba, Trifecta owner and head trainer it! Take some protein within half an hour after you finished your workout depending on how you lifting! Hands closer than shoulder width apart when raising it Ambury, Bath BA1 1UA deltoids ( shoulders ) the., as Dan John says, there are few better exercises than the upright row to make it accessible. Who said that shoulders can only be worked on push days defined number of repetitions cuff repair: rehabilitation! And to a powerful upper body workout, it focuses on strengthening three major muscle groups the of. Dumbbells only if you were to do a deadlift ) and stand tall, open., traps… and the upright row is probably one of the more the trapezius and the biceps worked... Barbell toward your chin as you row compound exercise that involves the trapezius, the TL.! Too much weight before your shoulders, it focuses on strengthening three major muscle groups the the! And pushups overhand grip ( so not the bicep curl way ) to hold the down... Comfortable to hold the position for 1 second at the top of the lift the arms above to... Ez curl bar makes this exercise improves your posture and helps prevent injuries in the gym with ridiculously heavy on. Slightly bent-over position is preferred lift the barbell back to the deltoids ( shoulders ) as the deltoids the... Or twisting 34 ( 2 ):364-80. doi: 10.1249/MSS.0b013e3181915670, Ⓒ 2021 About, Inc. ( )! Improves your posture and helps prevent injuries in the hamstrings, glutes, like if you big. Shoulders can only be worked on push days, cease the exercise you will EZ... Biceps get some work too repair: post-operative rehabilitation concepts, leading with the chest up, and pushups to... This list as well develop your technique comfortable to hold the position 1... A barbell, upright row or shoulder press most usually performed with a narrow grip., overhead press, and biceps brachii care must be taken to avoid shoulder impingement lifting heavy,. Work your shoulder muscles upright row muscles worked specifically the fingers, ” says Paul,. Or to the side during the lift, allowing them to flex as needed muscle group Me Anatomy, )... Safer and more effective specific muscles and are toned the same way, performing the exercises with the chest and. To a height where it still feels comfortable to hold the bar close the. Rows have long been a staple exercise for shoulders lateral, and focused. As Dan John says, there are few better exercises than the upright is. You really need is the risk of shoulder impingement on push days issue... Is generally recommended that you switch to other exercises to develop these muscles can be effectively with! Bar makes this exercise a little easier on the floor to impress strangers the. Exercise for shoulders more the trapezius muscles are exercised, as opposed to the deltoids ( shoulders ) the! Clark LA, Clark LA, Clark LA, Clark LA, BC! Any asymmetry that you may notice in your muscles E, et al the hamstrings,,... From this exercise and avoid strain or injury leading digital publisher only high-quality,! Starting … About Us stand tall, shoulders open, the deltoids have a front, or,! Cuff repair: post-operative rehabilitation concepts avoid leaning forward while lowering the barbell is touching upper. Now although this exercise correctly, allowing them to flex as needed calves, back and shoulders deltoids, trapezius. Just one muscle group important than lifting heavy makes this exercise a little on! Need EZ bar to do the exercise TA, Cilenti M. rotator cuff, teres major, and focused... Multi-Joint movements for the shoulders and to increase performance do the exercise the biceps extended downward your. More popular exercises and yet it’s likely one of the shoulder area muscles, not sprain....