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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Upright Row
The upright row can be performed with a barbell or two dumbbells. It works muscles in the upper back, shoulder and the Biceps.
Teaching points
- Stand upright with your feet shoulder width apart and knees slightly bent.
- Hold the bar near the centre, with the hands closer than shoulder width and the palms facing you.
- Pull the bar up towards your chin.
- Slowly return to the starting position.
Variations & progressions
- Perform with a dumbbell in each hand.
Muscles worked
- Trapezius.
- Anterior fibres of Deltoid.
- Biceps Brachii.
Alternative exercises
- Upright row with a resistance band.
Related injuries
- Shoulder Impingement.
- Dislocated Shoulder.
