Upright Row - With Chains
Recommendations: 2-3 Sets, 8-12 Reps
Intermediate Shoulders Traps Forearms Strength Chains Pull Compound Gym
Purpose: Benefits The row is a highly effective compound upper-body exercise.
Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab the handles attached to chains with an overhand grip (palms facing downward) and let them hang in front of your body. This is your starting position. Raise the handles straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Lower the handles 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
Stand holding chains in an overhand grip, hanging in front of your body.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab the handles attached to chains with an overhand grip (palms facing downward) and let them hang in front of your body. This is your starting position.
Step 2
Raise the dandles straight up to the level of your shoulders, elbows flaring out to the sides.
Raise the handles straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement.
Step 3
Push the handles back to the starting position.
Lower the handles to the starting position. Inhale during this movement. Hold the handles attached to chains with an overhand grip (palms facing downward) and let them hang in front of your body.