Upright rowing mainly exercises the muscles of the upper back and deltoid muscles.

Starting position

Stand your feet naturally, hold the bar with both hands, and use an upper grip with a grip that is narrower than shoulder width (can be as narrow as The two fists meet in the center of the bar).

Action process

Put the barbell up slowly Pull up until the bar almost touches your chin. Stay still for a second, let the barbell slowly drop until your arms are fully extended, and repeat.

Breathing method

Inhale when the barbell is pulled up and exhale when it is lowered.

Points to note

When pulling up, keep the bar as close to your body as possible. If the grip is wider, keep the tips of your elbows pointing upward when lifting the barbell. Don't swing your body when pulling up. The barbell should be dropped slowly, and finally the barbell should be dropped as low as possible.