Course: PHRE 3040 – Resistance Training |
Movement Pattern: Pull | vertical |
Target: Deltoid (Medial) |
Synergist(s): Trapezius |
Exercise |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
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.
- 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.
- 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.
- Lower the rope back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 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).
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Common Error(s): |
Using Excessive Momentum | Forward Head Posture |
Spotting: |
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