Build Shoulder Strength with Wide Upright Row Into Shoulder Press

Wide Upright Row Into Shoulder Press

Rep Range

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

Hints

Starting in a standing position with your feet hip-width apart, have the dumbbells resting on your thighs, touching each other with palms facing you. To initiate the wide upright row, lift the dumbbells diagonally outwards and upwards, leading with your elbows. As your elbows reach around shoulder height or slightly higher, deftly rotate your wrists and reposition your elbows so that your palms face forward, placing the dumbbells just above shoulder height. From this position, proceed with a shoulder press, pushing the dumbbells upwards without fully locking out your elbows. After reaching the top of the shoulder press, lower the dumbbells to just above shoulder height. Continue by reversing the movement, bringing the dumbbells back to their starting position in a controlled manner.

Common Mistakes

Ensure that the wide upright row is initiated with the shoulders and led by the elbows, not the wrists. During the wrist flip transition, be swift but controlled to avoid any strain. When performing the shoulder press, engage your core to avoid arching the back and use a controlled motion rather than relying on momentum.

Breathing

Inhale during the initial phase of the wide upright row. Exhale as you press the dumbbells overhead during the shoulder press. Inhale as you start to lower the dumbbells, and exhale as you return them to the starting position.

Muscle Focus

Primary Muscles

Shoulders, Traps, Rhomboids

Secondary Muscles

Teres Minor, Infraspinatus, Biceps, Upper Chest

Tertiary Muscles

Teres Minor, Latissimus Dorsi, Middle Chest