Nudging u to better health

 
           



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Upright Row

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Upright Row 


Primary Muscles:
 
Deltoids, Lateral (side Delts)

Secondary Muscles: 
Deltoid Anterior,Supraspinatus (Rotary Cuff), Trapezius, Serratus Anterior, Inferior Digitations  

Level of Difficulty: (3/10)    

Scale 3

 Repetitions:     
  • 10-15 Reps - General toning
 
  

 Instructions 

  • Take a dumbbell in each hand with palms facing your body hold the weights slightly in front of your legs and arms extended. 
  • Leading with the elbows, bend both arms and pull the weights towards your chest, keeping them close to the line of the body and without twisting or rotating the arms and hands. 
  • Before you reach your chin slowly control the downward movement and extend at the elbow to lower the weights to the starting position. 
  • Repeat as required.  
Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Maintain a good posture 
  • Be careful not to arch your lower back and keep it well supported. 
  • Don't force your elbows forward 
  • Only go as high as your chin 
                                                                                      
 Adaptations   
  • Perform the exercise seated 
  • Use a lighter weight 
 Progressions   
  • Use a heavier weight 
  • Decrease repetition speed