Shoulder Recommended training exercises: upright rowing
In shoulder exercise, there is a very good exercise: barbell upright rowing. Although this action is not very common, the effect is very good!
The motion trajectory of the barbell upright row is to pull vertically upwards, and the joint movements involved include shoulder abduction, internal rotation, and elbow flexion
It can exercise most of our shoulder muscle groups (deltoid muscles, trapezius muscles, and other small shoulder muscle groups)
How to do it?
Choose barbell (straight bar and curved bar), dumbbells, cables, Smith frame
Standing: With your feet shoulder-width apart, keep your spine and pelvis in a neutral position and your core muscles tight.
Use a wide grip, overhand grip, and evenly grasp the barbell
Relax your shoulders and neck, lift the barbell upwards, and feel the deltoid muscles carrying the weight. During the process, keep the barbell close to your body, open your elbows, and pull the barbell up so that your elbows are parallel to your shoulders!
Lower down, slow down slightly, and use your deltoid muscles to control the speed until your hand is straightened.
Common mistakes
1. Raising the elbow too high
If the shoulder abduction angle exceeds 90 degrees (the elbow is higher than the parallel line of the shoulder), the humerus and acromion process will pinch our supraspinalis tendon. If this is done for a long time, there may be a risk of shoulder pinching, leading to tendon inflammation. , shoulder pain, medically called ""Rotator cuff muscle pinch syndrome".
2. Don’t be greedy for weight, choose a weight you can control to perform the movements well, and feel the deltoid muscles of your shoulders working!