Close Grip Upright Row Into Front Extension
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin with your feet hip-width apart. Grasp the dumbbells ensuring they remain touching throughout the entire exercise, starting at your thighs with your palms facing towards you. As you engage your core and ensure a straight back, initiate the close grip upright row by pulling the dumbbells vertically upwards, maintaining their touch and keeping them close to your body. Lead this pulling motion with your elbows, aiming to get them to shoulder height or slightly above. Once you've reached the peak of the upright row, transition directly into the front extension. While maintaining the height and ensuring the dumbbells continuously touch, press them straight out in front of you. After completing the extension, lower the dumbbells down directly to the starting position in a controlled manner without reversing the extension motion.
Common Mistakes
Relying on momentum or jerking movements can reduce the effectiveness of the exercise and may also pose a risk of injury. Ensure you emphasize controlled and steady movements. Also, it's crucial to prevent your back from rounding, as this could result in unnecessary strain and poor exercise posture.
Breathing
Inhale as you perform the upright row portion of the movement, and exhale while carrying out the front extension. Take another breath in as you return to the starting position. Establishing this breathing pattern will help oxygenate your muscles and maintain a steady rhythm throughout your reps.
Muscle Focus
Primary Muscles
Front Shoulders, Middle Shoulders, Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Teres Minor, Infraspinatus, Biceps, Upper Chest
Tertiary Muscles
Teres Major, Core