Mixing in upright rows helps to build upper body musculature, including the upper and middle trapezius, triceps muscles and the muscles surrounding the shoulder girdle. Engaging your core throughout the movement will help to brace and maintain a neutral spine alignment.
- With your feet about shoulder to hip-width apart, stand tall with your shoulders aligned over your hips.
- Hold a band or light weight, such as a hand weight or dumbbell in each hand, palms facing your chest.
- Draw the shoulders back, keeping the chest out and proud, keep a stable spine, and avoid rounding the back.
- Raise the weights upward, and keep them close to your body. Lift the weights up to the mid-chest line.
- Then, return to the starting position by lowering the weights back down.
- Perform two to three sets of 8 to 12 reps.
