Exercise Database

The conventional, narrow-grip barbell upright row tends to be quite stressful on many client’s shoulders. A much better alternative is to use a cable, elastic or dumbbell which allows the wrists to adjust to a client’s body shape, as well as limiting how high you bring the weight.

1. Grasp a rope attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The rope will start near the top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Lift the rope up as you exhale, ensuring the rope remains close to the body as you move it up. Continue to lift it until your hand reach chest height.
   • Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the rope back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Caution: Don’t be too quick to increase to heavy loading with this exercise (as it is more stressful on the shoulders).