Moves/Chair Position Upright Row

Chair Position Upright Row

ID: 201

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.