Upright Prayer Row
This back exercise mainly works your traps and rhomboids, with help from your rear shoulders and levator scapulae. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Upright Prayer Row
Stand upright with feet hip-width apart and a slight bend in your knees. Place your hands together in a prayer position in front of your chest. Without using any additional weight, focus on the action of your muscles. Initiate the exercise by elevating your shoulders in a shrugging motion. Focus on squeezing your traps as you lift your shoulders. Hold the contraction briefly at the top of the shrug. Slowly lower your shoulders back to the starting position, releasing the tension in your traps.
Common mistakes
Avoid rolling the shoulders or using momentum to lift them. The movement should be straight up and down, focusing solely on the traps. Also, ensure that you're not compensating by arching your back or tilting your head forward.
Breathing
Inhale as you elevate your shoulders, and exhale as you lower them back down. Performing this variation without weights can help improve mind-muscle connection, form, and technique.
Muscles worked
Primary Muscles
Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Levator Scapulae
