The upright rowing is a multi-joint exercise and therefore trains several muscles. These include: the entire deltoid muscle (shoulder), the trapezius and the biceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Upright rowing
One-armed, standing
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand and stand shoulder-width apart.
2
Hold the dumbbell with an overhand grip (palm facing backwards) in front of your left thigh. The left arm hangs down and the elbow joint is slightly bent.
3
Bring the weight up vertically close to your body by spreading your left upper arm away from your body and bending your elbow at the same time. Bring the weight up to your upper chest. Exhale as you do so.
4
Slowly lower the weight vertically in a controlled manner until you are back in the starting position. Your hand should be in front of your thigh again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Keep your back straight throughout the exercise. Use the full range of motion. Bring the weight up vertically close to your body and move your elbows slightly backwards at the top point. Your elbows guide the movement. Imagine that you are hitting someone behind you in the face with your elbows as you raise the weight.
Avoid taking momentum.
Muscle groups
Primary
Shoulder
Secondary
—
Tertiary
—
Equipment
Dumbbell
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