An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.
What’s a standing row?
What Are Upright Rows? Also known as standing rows, upright rows are an upper body exercise. To do an upright row, you hold either dumbbells or a barbell with weights at the ends in your hands in an overhand grip.
What muscles do standing cable rows work?
Cable upright rows are an effective upper-body exercise designed to work muscle groups throughout your arms, shoulders, and upper back. Some of the muscles targeted by the cable upright row include your biceps, triceps, anterior deltoids (front delts), lateral deltoids (side delts), and trapezius muscles.
What muscles do standing low rows work?
This exercise works the lattisimus dorsi (back) muscle. Puts more emphasis on the lower insertion and outer region of the lats. Also works the biceps and rear head of the deltoids (shoulders).
What do standing rows workout? – Related Questions
Should you avoid upright rows?
The upright row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called “internal rotation.”
Is standing cable row effective?
Is the Cable Row Good? Yes, the exercise is a safe way to build strength and muscle in the back and arms. They are also an effective way to teach the body how to fire the lats and improve the mind muscle connection.
Do low rows work lats?
Vertical and horizontal pulling exercises like lat pulldowns and rows both work many of the same muscles: your lats, traps, rhomboids, rear delts, rotator cuffs, and biceps.
Do low rows work forearms?
Your trapezius muscles along the back of your neck, shoulders, and upper back are also involved in seated cable rows. This move also works the forearm and upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise.
Do rows make your arms bigger?
It works both cardio and strength
Exercise resistance increases muscle strength. Your shoulders and arms get worked out while you row since each strokes per minutes involves pulling. These muscles become stronger, bigger, and more toned as a result of continual stimulation.
Do rows Grow your biceps?
In contrast to lat pulldowns, rows don’t seem to work your biceps as well as curls do. The bicep thickness increased by 11.06% in the arms that had trained dumbbell curls, but only by about half (5.16%) in the arms that had trained dumbbell rows.
Are rows enough for biceps?
Rows and pull ups are unlikely to be enough stimulus to train your biceps. Lifters may be able to maintain their biceps size with rows and pull-ups. However, those with goals to develop their biceps size and strength should look to include direct biceps training, utilizing various curl exercises.
Are rows better than pull-ups?
For Muscle Growth
Given the uniqueness of each set-up, a pull-up would likely be a better tool for lengthening your lat whereas the inverted row is great for your traps and rhomboids. For well-rounded back hypertrophy, you should probably make both exercises a part of your program.
Should you go heavy with rows?
Use only as much weight as you can while maintaining a strong posture. That means your back should be flat and shouldn’t round forward. If your back is rounding forward, then you’re using too much weight. Remember: Your lower back is a key part of a barbell row, and it’s reaping a lot of the benefit from the move, too.
How heavy should rows be?
After practicing the barbell row for a few weeks, a beginner can expect to barbell row: 175–185 pounds as their 1-rep max. 160 pounds for 5 reps. 150 pounds for 8 reps.
Do rows build a thick back?
If you want to know why back rows are the go-to exercise for adding thickness, muscle, and strength to your back, you will want to read this article. Ahead, we’ll show you five of the best row exercises that you can implement into your current training program for building lean muscle mass.
What type of rows are best?
Here are the most common and effective versions of the row that can be incorporated into any strength training routine.
- Bent over row (3 sets of 10 to 12 reps)
- One-arm dumbbell row (3 sets of 8 to 10 reps on each arm)
- T-bar row (3 sets of 10 reps)
- Gorilla row (3 sets of 10 reps on each arm)
