Strengthen Shoulders with Seated Upright Row

Seated Upright Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Sit on the edge of a sturdy, armless chair. This specific position allows for a greater range of motion and prevents the dumbbells from making contact with the chair. Plant your feet firmly on the ground, slightly closer than hip-width apart, to provide a solid foundation. With the dumbbells in hand, ensure they touch one another with your palms facing behind you, positioned just below your thighs. This orientation primes the deltoids right from the start of the movement. As you begin the upright row, envision guiding the motion with your elbows. They should move upwards and slightly outwards. This direction ensures the deltoids are effectively engaged. Reaching the top of your movement, ensure your elbows rise just a bit past the shoulder level, letting the dumbbells touch gently. This subtle touch acts as a guide for maintaining a consistent form throughout your reps. Lowering phase should be just as controlled and deliberate as when you raise the dumbbells. Maintaining this steady pace keeps the muscles under tension, amplifying the benefits of the exercise.

Common Mistakes

Relying on momentum is a pitfall you'll want to avoid. Any jerking movements or body sway can compromise the movement's effectiveness and increase the risk of injury. Always choose a weight that lets you maintain a steady, controlled motion throughout. Pay attention to your wrists. During the upward motion, make sure your wrists stay aligned and your elbows don't drop below them. Misalignment here could put unnecessary stress on your shoulder joint.

Breathing

Synchronize your breath with the movement. Take a deep breath in as you lower the dumbbells and exhale as you exert force lifting them. Being mindful of these details when executing the seated upright row can deliver excellent engagement of the deltoids and upper trapezius muscles, contributing to stronger and more flexible shoulders.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Middle Shoulders

Secondary Muscles

Front Shoulders, Rear Shoulders, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Teres Major