Bodybuilding Article 70

Welcome to Bodybuilding Article 70 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Upright Row.

Bodybuilding article 70 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. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the upright row

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.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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