Combine Shoulder Moves with Upright Row Into Wide Upright Row

Upright Row Into Wide Upright Row

Rep Range

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

Hints

Engaging both the regular and wide versions of the upright row in a single motion, you can maximize the activation of your deltoids and upper traps, benefiting from a dynamic shoulder workout. Starting with your feet hip-width apart and toes slightly turned out, hold the dumbbells so they're touching each other on your thighs, palms facing your body. This is your initial position. Commence with the regular Upright Row by pulling the dumbbells upwards, maintaining their touch, and drawing them close to your body. Remember to lead with your elbows during this phase, and the dumbbells should glide alongside your torso. Once you return to the starting position, transition into the Wide Upright Row. As you lift the dumbbells, allow your arms to diverge diagonally, creating distance between the dumbbells. Continue leading with your elbows, ensuring they always remain higher than your wrists. After reaching the peak of the wide row, carefully bring the dumbbells back to the starting position, readying yourself for the next repetition.

Common Mistakes

It's paramount to lead with your elbows and not your wrists to ensure proper muscle engagement and to avoid unnecessary strain on the wrists. Avoid swinging or using momentum; keeping control throughout the movement is key to its effectiveness. Also, watch the height - elevating the elbows excessively above shoulder height can stress the shoulder joint.

Breathing

Breathe in as you lift the dumbbells and exhale as you reach the top of each row. Inhale again while descending to the initial position. This breathing rhythm supports your lifting motions and contributes to maintaining correct form. Merging the traditional Upright Row with its wider variant offers a holistic workout for the shoulders, ensuring a balanced and comprehensive muscle engagement.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Middle Shoulders

Secondary Muscles

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

Tertiary Muscles

Teres Major