Wide Upright Row Into Shoulder Press
This full-body exercise mainly works your traps, rhomboids and middle shoulders, with help from your front shoulders, rear shoulders and rhomboids. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Wide Upright Row Into Shoulder Press
Begin in a standing position with your feet shoulder-width apart and dumbbells resting on your thighs, palms facing you. To initiate the wide upright row, lift the dumbbells vertically close to the body, leading with the elbows. Ensure your elbows reach shoulder height or slightly above. Gradually lower the dumbbells to the starting position. Transition into the shoulder press by lifting the dumbbells just above shoulder height with palms facing forward. Press the dumbbells overhead, extending the arms completely, then smoothly return them to the starting position. Continuously repeat this combination in a controlled manner.
Common mistakes
Using momentum to lift the weights can reduce the effectiveness of the exercise and potentially cause injury. Always maintain control throughout. Over-arching the back during the shoulder press can also be detrimental. Engage the core and maintain a neutral spine to avoid undue stress on the lower back.
Breathing
Inhale during the wide upright row, exhale as you press overhead in the shoulder press. Inhale when lowering the weights, and exhale as you return to the starting position.
Muscles worked
Primary Muscles
Traps, Rhomboids, Middle Shoulders
Secondary Muscles
Front Shoulders, Rear Shoulders, Rhomboids, Teres Minor, Infraspinatus, Biceps, Serratus Anterior
Tertiary Muscles
Teres Major, Chest Latissimus Dorsi
