Barbell is the most common and usable equipment in commercial fitness centers and gyms. You can focus on different muscles and develop them by using a barbell. Similarly, you can target your shoulders not only through Landmine Press. But you can also focus on these particular muscles through one of the most fascinating workouts called Upright Row. In this blog, we will come to uncover some facts about this special workout and find alternatives to Upright Row.
Upright Row
Upright Row is the simplest yet effective workout for shoulder muscles and upper back. You can carry this workout at gyms but if you have a barbell at home, you can do it easily. From the thighs, you have to lift the barbell up but make sure to keep the equipment with the body. The alignment of the barbell must be in line with the body and at the peak point, take a pause.
Moreover, you can perform upright rows using dumbbells according to your availability. Grip plays a dominant role as wide grip will target traps whereas a narrow grip will focus on deltoids. Depending on your need, you can target specific muscles and bring outcomes accordingly.
Benefits of Upright Row
Here are some key benefits of Upright Row that will maintain your fitness. By incorporating this exercise into your routine, you can expect the following advantages:
Muscle Imbalances: Upright Row will target the shoulders and upper back equivalently. This will focus on both the shoulders properly which will not cause muscle imbalance.
Upper-Back Strengthening: Upright Row targets upper-body muscles such as traps, deltoids, and Pecs as well. So calling it the best upper-body workout will not be a wrong saying.
Proper Posturing: If you are suffering from bad posturing then you can perform upright row. This exercise will play good cards with your posturing and will not cause pain.
Range of Motion: You have to lift the weight up to your chest which will let you work with a greater range of motion.
Shoulder Joints: Upright Row is a gentle and decent workout for the shoulder joints. It not only activates the muscles but also keeps tension in the joints letting them work properly.
Body Balancing: Upright Row will provide proper balancing in the body which will provide explosiveness in the whole body.
How to Perform
To perform this workout, you have to follow some key steps mentioned below:
- Hold the barbell in hand with an overhand grip. Keep the barbell/dumbbells to the level of your thighs.
- Stand with a neutral back and engage your core to focus on the targeted muscles.
- Now, lift the equipment up by flexing the elbows outward and extending the arms. Make sure to bring the barbell closer to your body.
- Slowly bring the weight down to the starting position and repeat the process for desired number of times.
However, this will not cause pain in the muscles but if you will load the barbell with heavy load, it may get painful. In this case, you must perform it with moderate weight as you have to carry almost 3 sets. Consult with your fitness coach or trainer if you are facing issues with form.
Common Mistakes to Avoid
While performing upright row, you must avoid some mistakes in order to get maximum benefits.
Too Much Weight: Load the barbell with average weight otherwise it will put pressure on the muscles heavily. In this case, you will feel tired and cannot perform the required number of sets.
Wider Elbows: You have to move your elbow for a supportive reason. But flexing too high means you are pressurizing the biceps which will shift load to the biceps.
Alternatives to Upright Row
Upright Row is a fantastic exercise but you must have other options in your mind that can target the same muscles. In this blog section, we will provide primary alternatives to upright rows that you can perform for the same reason.
1. Military Press
Considering Military Press as one of the best alternatives to Upright Row is a good choice. Both exercises require a greater range of motion and need only a barbell. Moreover, Military Press will target the same muscles as the upright row but with a different preference.
Your explosiveness and shoulder power will be tested as you have to press the barbell over your head. While performing the exercise, you have to maintain your body weight which means you are balancing the body.
2. Landmine Press
Barbell is not only for Upright Row but also you can use it for other exercises like Landmine Press. It is one of the most preferred and demanding shoulder workouts that especially focuses on deltoids. If you are aiming for deltoid strength then no other option than Landmine Press is suitable.
It will let you focus on a single muscle as you have to perform it with a single hand only. Load the barbell with adjustable weight and hold the barbell with a strong grip. Keep tension in the upper back and deltoids to bring better results.
3. Z Press
Z Press is another significant alternative to Upright Row that targets your upper body and shoulders. It’s a good weightlifting exercise that builds explosiveness in the upper back as you have to lift a barbell over your head. The difference between the upright row and the Z Press is the range of motion.
In the upright row, you have to bring the barbell up to the chest whereas Z Press requires you to press the equipment over the head. While maintaining the neutral back, you have to engage the core and feel the tension in the biceps a bit.
4. Pendlay Row
Pendlay Row is a variation of Bent-over-Row and can be performed with only a barbell. If you have mastered bent-over row then Pendlay Row is an advanced one. Your overall back and upper shoulders will gain strength and development with this significant exercise.
Get in the position of the deadlift and place the barbell in front of your eyes. Hold the barbell with an overhand grip and lift it up to the chest base. Don’t flex the shoulders or lean forward otherwise the muscles will get distracted.
5. Plate Front Raise
Plate Front Raise is similar to Dumbbell Front Raise but the difference is just of the fitness tool. Instead of using a dumbbell, you are working with a heavy plate. It targets the same muscles and causes similar tension in the core as you feel in the upright row.
Moreover, this significant exercise also causes hypertrophy such as upper muscular growth. But make sure to lift bearable weight so that you don’t feel pain.
Bottom Lines
Upright Row has great significance for multiple reasons and provides strength in the upper body. But you can’t ignore other exercises such as Face Pulls and Shoulder Press. Therefore, we have researched some best alternatives to Upright Row that are significant enough to provide better results, Try these exercises and feel the difference in your overall fitness.