upright-rowing

During the execution of upright rowing in the gym, various muscles are trained. The focus is on the trapezius muscle (musculus trapezius). Additionally, the lateral deltoid muscle (musculus deltoideus pars acromialis) is effectively stimulated. Other parts of the deltoid muscle (musculus deltoideus pars spinalis et clavicularis), the biceps (musculus biceps brachii), and the brachialis muscle (musculus brachialis) are also actively involved in the correct execution of the movement.

By the way, the target muscles may vary slightly depending on the variant of upright rowing. Using the EZ bar in upright rowing offers advantages compared to the barbell variant, as it helps protect the joints during the movement.

Upright barbell row

Facial movements with the barbell and press station

The variation of upright rowing with the barbell is among the most favored exercises. This fitness exercise can be performed in a press station or freely, with the basic movement remaining constant. Alternatively, the use of the EZ bar is also an option, and more detailed information about it is available later in the text.

When pulling with the barbell in proximity to the face and with a wide or narrow grip, the muscles of the shoulders and neck are primarily trained. The choice of barbell type and grip technique can be varied as needed. To ensure a smooth execution of the barbell pull, the following section explains aspects of body position and execution.

Body Position

For pulling with the barbell in proximity to the face, the press station can be utilized. In this case, the barbell is gripped slightly narrower than shoulder-width, while standing upright in the press station. The back remains straight, the legs are shoulder-width apart, and the arms are nearly extended, with only the elbows slightly bent. Subsequently, one can commence the vertical pulling with the narrow grip.

It is also possible to assume a wide grip position when pulling with the barbell. In this scenario, the barbell is gripped at least shoulder-width or even slightly wider. The legs are firmly planted on the ground, the back is upright, and a slight arch protects the lower back while holding the barbell in front of the body.

Execution of the Movement

To initiate the barbell pull, lift the barbell upwards. Exhale as you lift the barbell, and inhale as you lower it. The movement concludes just above the chest, with the elbows moving slightly outward. Subsequently, lower the barbell back to the starting position, where the arms are nearly extended.

Pulling with the barbell in proximity to the face at the press station

When pulling with the barbell in a wide grip at the press station, the same execution of the movement can be applied. Lift the barbell upward and stop once it is above the chest. The elbows move slightly to the side and backward. Afterward, lower the barbell back down.

Upright rowing with the SZ bar

Restricted vertical lifting presents another option for training the muscles of the neck and shoulders. This activity can be performed using the EZ bar. If an EZ bar is available at your gym, it is advisable to make use of it. Below, you will find information on the correct body position and execution of this exercise.

Body Position

Start by standing upright. Keep your legs tense with slightly bent knees. Your back forms a slight curve as you hold the EZ bar in front of your body. Use an overhand grip, gripping the bar slightly less than shoulder-width apart.

Execution of the Movement

Initiate the exercise by pulling the EZ bar upward while exhaling. Then, inhale and return the barbell to the starting position. Ensure that your arms are never fully extended.

Upright rowing with the Theraband

Muscles can be effectively trained not only in the gym. Vertical lifting with the Theraband is an ideal addition to home workouts. Even without various pieces of equipment, it is possible to strengthen the trapezius muscle.

Body Position

Stand upright with your feet side by side. Position yourself in the middle of the Theraband, holding the ends of the fitness band in both hands. Maintain an upright posture, and keep a slight arch in the lower back.

Execution of the Movement

Initiate the movement by pulling the flexible Theraband upward. The movement ends approximately at chest height. When lowering, ensure that the arms are never fully extended.

Upright cable rows

The cable machine is also suitable for vertical lifting. More information on body position and execution can be found below.

Body Position

Position yourself in front of the cable machine and choose the lower setting. Attach a bar shoulder-width apart or alternatively use a rope. Ropes are more flexible and gentler on the joints. Stand upright and move the lower back into a slight arch.

Execution of the Movement

Now, move the cable upward without any momentum. Keep the shoulders down, and never fully extend the arms. Lower the cable back to the starting position at a moderate pace.

Upright row with dumbbells

Various options are available for performing elevated single dumbbell training in an upright position. You have the choice to execute the fitness activity with only one arm or simultaneously train both arms. Further information on body positioning and the execution of movements can be found in the next section. Compared to using the barbell, this approach is gentler on the joints.

Body Position

Start by standing upright. For the variant with both arms, take two dumbbells with an overhand grip. Your arms are almost fully extended and positioned in front of your body. Keep your back straight, and your gaze directed forward. The dumbbells are close to each other.

In the one-arm variant of elevated single dumbbell training in an upright position, stand upright and take one dumbbell. The other hand rests on your hip. The upper body and head should remain completely straight when loading only one side.

Execution of the Movement

In the two-arm variant, proceed to lift the dumbbells upward. Ensure that you execute the movement without momentum and evenly. Once the dumbbells are just below your chin, pause and lower the dumbbells back down.

Common mistakes when rowing upright

When athletes perform vertical pulls in the gym, they often make mistakes. Here are the most common errors that should be avoided to achieve maximum training results.

✅  Partial extension of arms: Athletes frequently have a tendency not to fully extend their arms, which can lead to potential injuries in the elbow joint.

✅  Using momentum: The force for the movement should come exclusively from the muscles. Employing momentum significantly reduces the effectiveness of the training.

✅  Incorrect head posture: The head should remain still and in a neutral position during the exercise movement. Otherwise, there is a risk that the strain will negatively impact the neck.

Alternatives and similar exercises to upright rowing

The range of exercises in the vertical pulling category is virtually limitless. To ensure that your training remains diverse and your muscles are consistently exposed to new stimuli, it is advisable to incorporate the following alternatives for vertical pulling.