Upright row, narrow grip
Shoulders
Description
Upright row with a narrow grip on the barbell bar. The isometric hold targets the lateral deltoids and upper trapezius, with the narrow grip emphasizing the traps and creating a higher pulling point.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width or closer.
4. Pull the bar upward along the body to the target position, leading with the elbows, and apply maximal isometric force.
5. Keep the bar close to the torso, shoulders down, and avoid excessive internal rotation throughout the hold.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width or closer.
4. Pull the bar upward along the body to the target position, leading with the elbows, and apply maximal isometric force.
5. Keep the bar close to the torso, shoulders down, and avoid excessive internal rotation throughout the hold.
Breathing
Exhale as you pull the bar upward. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on leading with the elbows and keeping the bar close to the body. Avoid pulling higher than the lower chin to protect the shoulder joint.
Contraindications
Not recommended for individuals with shoulder impingement or wrist injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.22% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.22 (Shoulders)
- ktech = 0.75