WIDE GRIP UPRIGHT ROW

Muscles Trained :
Trapezius, Middle Deltoid, Anterior Deltoid, Posterior Deltoid, Biceps, and Forearms

Joint Actions :
Shoulder Abduction, Elbow Flexion

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp bar with pronated (overhand) grip with hands 6-8 inches apart.
3. Let bar hang down in front of the body.
4. To begin the movement, raise the bar straight upwards toward the chin.
5. Exhale throughout upward movement phase.
6. Continue to raise the bar until it reaches the chin, with the forearms higher than parallel with the floor.
7. Lower the bar slowly, extending (straightening) the arms until the bar reaches the starting position.
8. Inhale throughout the downward movement phase.
9. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Allowing hyperextension (arching) of the back during the upward movement phase.
2. Lowering the bar before it reaches the chin.
3. Holding the bar too far from the body during the upward movement phase.

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