Tuesday, 13 December 2011

Upright Row - Exercise Explained Video Series


             Series of videos explaining how to perform bodybuilding exercises. The traps or trapezius, is the flat triangular muscle that extends out and down from the neck and down the center of the back between the shoulder blades. The main exercises used to build the traps are the upright row and the shrug.
            In part 1 we are going to explain the upright row.This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids.
            To execute the upright row stand upright holding a barbell in both hands, palms facing your body, leaning on your upper thighs.
           Your hands should be placed in a narrow grip, about 6-8 inches apart, and arms should be extended down in front of you, back straight, and abdominals tight. Your back should be upright with shoulders back and chest out.
           Pull the barbells up slowly to your chin, keeping the barbells close to your body and with elbows high and pointed out.
          When the barbell nearly touches your chin, flex your shoulder muscles and pause for a brief second. Don't rock or sway your body in order to gain momementum and don't jerk the body up in an attempt to complete the exercise. Then lower the weight in a slow, controlled manner back to the starting position.

In these videos heavy weights will not be used as the emphasis is on explaination and correct form.

For information on building more muscle with less weight CLICK HERE



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