Wide Grip Upright Row
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet shoulder-width apart.
Hold a barbell or a pair of dumbbells in front of you with an overhand grip, palms facing your body.
Position your hands wider than shoulder width, allowing for a wide grip.
2. Starting Position:
Keep your core engaged and maintain a natural arch in your lower back.
Allow the barbell or dumbbells to hang at arm’s length in front of your thighs.
3. Pulling Motion:
Inhale as you lift the weight by raising your elbows out to the sides.
Keep the barbell or dumbbells close to your body as you lift them.
4. Range of Motion:
Continue lifting the weight until it reaches just below your chin or upper chest.
Your elbows should point outward and be higher than your forearms at the top.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your shoulder muscles.
6. Lowering the Weight:
Exhale as you lower the weight back down to the starting position with control.
7. Finish:
Once you’ve completed your set, carefully place the barbell or dumbbells back down.
Tips for Proper Wide Grip Upright Row Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep your elbows pointing outward as you lift the weight.
Breathing: Inhale as you lift the weight and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your wide grip upright row sets to prepare your shoulder muscles.
Variations: You can use a barbell or dumbbells for this exercise, depending on your preference and equipment availability.