The “Dead Upright Row with Barbell” is a compound exercise that primarily targets the muscles of the shoulders and upper traps. Here are the proper instructions for performing this exercise:
Video Instructions on How to do a Dead Upright Row with Barbell
Muscles Worked:
- Primary: Deltoids (shoulders), Trapezius (upper traps)
- Secondary: Triceps, Rhomboids
Equipment Needed:
- Barbell
Steps:
- Starting Position:
- Stand with your feet shoulder-width apart.
- Place your hands on the barbell with an overhand grip (palms facing your body). The grip should be slightly narrower than shoulder-width.
- Grip and Hand Placement:
- Your hands should be positioned just outside your thighs.
- Make sure your grip is secure, and your wrists are straight.
- Body Position:
- Keep your back straight, chest up, and shoulders back.
- Engage your core muscles to maintain a stable torso.
- Lift the Bar:
- Lift the barbell by extending your hips and knees. The barbell should stay close to your body as you lift it.
- Movement:
- As the barbell reaches hip level, start pulling it upward in a straight line.
- Keep the barbell close to your body as you raise it towards your chin.
- Elbows should point outward as you lift the bar.
- Finish Position:
- The barbell should reach just below your chin at the top of the movement.
- Keep your upper arms parallel to the ground.
- Lower the Bar:
- Lower the barbell back down in a controlled manner, following the same path.
- Avoid letting the barbell swing away from your body.
- Repeat:
- Perform the desired number of repetitions.
- Start with a lighter weight to ensure proper form before increasing the load.
Tips:
- Avoid using excessive weight, as this can strain the shoulder joints.
- Focus on controlled, smooth movements to target the muscles effectively.
- If you experience any pain or discomfort, stop the exercise and reassess your form or consult with a fitness professional.
Remember to warm up before starting any weightlifting routine, and if you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before attempting new exercises.
