Moves/bar upright row

bar upright row

ID: 1015

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Exercise Types:
Upper Pull, Core Resist
Contraindications:
Shoulder Issues/Mobility, Wrist Problems, Lower Back Problems
Equipment:
Bar
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.