Upright Row - Seated Single Narrow Stance Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.
Benefits: The row is a highly effective compound upper-body exercise.
Sit on a supine (flat) bench with your feet close together. Grab the dumbbells with an overhand grip (palms facing downward) and let them hang beside your body. This is your starting position. Raise the right dumbbell straight up to the level of your shoulders. Your elbow should flare out to the sides. Exhale during this movement. Lower the dumbbell to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Raise the left dumbbell straight up to the level of your shoulders. Your elbow should flare out to the sides. Exhale during this movement. Lower the dumbbell to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Sit on a flat bench holding dumbbells in an overhand grip, hanging beside your body.
Sit on a supine (flat) bench with your feet close together. Hold the dumbbells with an overhand grip (palms facing downward) and let them hang beside your body. This is your starting position.
Step 2
Raise the right dumbbell straight up to the level of your shoulders, elbow flaring out to the sides.
Raise the right dumbbell straight up to the level of your shoulders. Your elbow should flare out to the sides. Exhale during this movement. Do not shrug your shoulders.
Step 3
Lower the dumbbell back to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip (palms facing downward) and let them hang beside your body. Repeat as required.
Step 4
Raise the left dumbbell straight up to the level of your shoulders, elbow flaring out to the sides.
Raise the left dumbbell straight up to the level of your shoulders. Your elbow should flare out to the sides. Exhale during this movement. Do not shrug your shoulders.
Step 5
Lower the dumbbell back to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip (palms facing downward) and let them hang beside your body. Repeat as required.