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The upright row is an effective exercise for strengthening the shoulders (deltoids), upper back (trapezius), and arms (biceps). It helps improve shoulder stability, posture, and upper body strength, making it beneficial for daily activities that involve lifting or pulling. This exercise is often prescribed for individuals recovering from shoulder weakness, improving postural control, or enhancing general upper body function.

Variation 1 – Kettlebell

Instructions

  • Stand up straight with your feet hip-width apart, knees slightly bent, and core engaged for stability.
  • Hold a kettlebell in both hands with an overhand grip (palms facing your body). 
  • Start with your arms fully extended in front of your body, keeping the weight close to your thighs.
  • Slowly lift your hands towards your chest, leading with your elbows and keeping the weight close to your body. Your elbows should rise higher than your hands, but avoid lifting them above shoulder height.
  • Pause briefly at the top of the movement, ensuring your shoulders remain relaxed and not shrugged.
  • Lower the weight back to the starting position in a slow and controlled manner.
  • Complete repetitions as prescribed by your physiotherapist.

Variation 2 – Dumbbell

Instructions

  • Stand with your feet hip-width apart, knees slightly bent, and core engaged for stability.
  • Hold a dumbbell in each hand with an overhand grip (palms facing your body). 
  • Start with your arms fully extended in front of your body, keeping the weights close to your thighs.
  • Slowly lift your hands towards your chest, leading with your elbows and keeping the weights close to your body. Your elbows should rise higher than your hands, but avoid lifting them above shoulder height.
  • Pause briefly at the top of the movement, ensuring your shoulders remain relaxed and not shrugged.
  • Lower the weights back to the starting position in a slow and controlled manner.
  • Complete repetitions as prescribed by your physiotherapist.

Common Errors

  • Shrugging the shoulders instead of keeping them relaxed.
  • Lifting the elbows too high, which can cause shoulder discomfort.
  • Using momentum rather than controlled movement.
  • Gripping too tightly, causing unnecessary tension in the wrists.
  • Leaning backward, instead of maintaining an upright posture.

Progressions

To make the exercise more challenging, you can:

  • Use a heavier weight.
  • Slow down the movement, particularly during the lowering phase, to enhance muscle control.

Regressions

To make the exercise easier, you can:

  • Use a lighter weight.
  • Perform the movement seated for added stability.
  • Reduce the range of motion, lifting only to mid-chest level rather than all the way up.

All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.