Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the upright row.
MUSCLES TARGETED: deltoids, trapezius
STARTING POSITION
Grasp the bar with a closed pronated grip.
Grip should be narrower than shoulder width.
Stand erect with feet shoulder width apart and knees slightly flexed.
Rest the bar on the thighs with the elbows fully extended and pointing out to the sides.
UPWARD MOVEMENT
Pull the bar upward along the abdomen and chest toward the chin.
Keep the torso and knees in the same position.
At the top position, make sure the elbows are higher than the wrists and the shoulders.
DOWNWARD MOVEMENT
Allow the bar to slowly lower back to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
MORE RESOURCES:
Muscle Building Articles Index
|
 |
|
|
RELATED ARTICLES
How to Gain Weight and Build More Muscle Mass
In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even the (often discordant) medical community is in general harmony when it comes to promoting weight loss options, including drugs and some surgeries.
How to Build a Bigger and Better Chest
Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time.Each of the chest exercises listed should be done with proper form to not only avoid injury, but the better your form is, the better results you will get.
Barbell Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial.
Before and After Photos in Fitness Magazines
Some supplement companies will go to any lengths to
prove their products' effectiveness. But sometimes the
evidence isn't quite what it's cracked up to be.
Successful Body Building Routine
There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully.
Exercise The Right Way - Barbell Shrugs
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Maximize The Windows of Opportunity For Explosive Muscle Growth
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal).
Why my Lactate Threshold Training is better than any other Strength Training System
It's a very simple training system. Consisting of using your body in space with simple counts.
Muscle Soreness After Exercise
Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain".
What Causes Muscle Growth?
In order for muscles to grow, three things are required:
1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.
NO2 Muscle Enhancing Hemodialator
Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle.Could NO2 be the next Creatine? When Creatine was launched, it was expensive.
How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!
The foolish idea that 'more is better' when it comes to bodybuilding goes directly against the basics of exercise science. When is comes to increasing your rate of muscle gains, more exercise is almost never what is needed.
Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%
Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts.Soviet research, dating back to the sixties of the 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%.
Planting And Nurturing Your Contacts And Resources
The success level of your bodybuilding endeavors is highly determined by the contacts and resources that you posses and have access to, as well as these that you can offer to the world of bodybuilding.Success is achieved through desire dedication, effort, simplicity, and consistency.
Exercise The Right Way - The Triceps Pushdown
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Exercise The Right Way - The Back Squat
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Lower Body Exercises For Beginning Bodybuilders
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted.
Balance Is Key To The Optimum Physique
As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with a distinct eating regimen that amplifies instead of retards results.
5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?
In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-1 Overtraining.
The Role Of L-Glutamine In Building Muscle
L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products.
|
