The Upright Row is a modified version of the Bent-Over Row.
It focuses the work on the upper trapezius as well as those muscles targeted in the Bent-Over Row.
It can be performed with a straight bar, dumbbells, or kettlebells.
Figures 14-15 and 14-16 illustrate the exercise as it would be conducted by an individual Soldier using a straight bar and kettlebells:
Starting Position
The starting position for the Upright Row is the Straddle Stance position with arms fully extended and down in front of the body holding the straight bar or kettlebell with a closed overhand grip.
A single weight or short bar can be used when first performing this exercise.
Movement
From the starting position, pull the weight up to the collar bones until the arms are parallel to the ground.
After a brief pause, reverse the movement to return to the down position.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell version of this exercise.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.