Exercise of the Month

by the JCC Association and One Club

Need some exercise inspiration? Our June Exercise of the Month is the upright row (beginner and advanced levels below)!

UPRIGHT ROW W/ BARBELL: BEGINNER

 

Muscle Group: Total Body

HOW TO DO IT:

 

1. Stand with feet shoulder width apart. Grasp bar at shoulder width or slightly wider, maintaining a neutral spine.

2. Draw bar up to the chest, flexing shoulders and bending elbows.

3. Return to starting position.

4. Perform 8 to 12 times for 2 to 3 sets.

 

BENEFITS:

Hypertrophy of the anterior/medial deltoids and upper trapezius. Increases upright pulling strength.

DEADLIFT TO UPRIGHT ROW W/ DUMBBELLS: ADVANCED

Muscles Used: Deltoids, Trapezius, Biceps (pulling muscles)

HOW TO DO IT:

1. Stand tall with dumbbells hanging at thighs. Retract the scapulas and draw in navel toward spine while squeezing glutes.

2. Keeping arms straight, lower the dumbbells as deep as neutral (back straight) spine alignment allows. Keep good posture with head up with chest forward.

3. Perform upright row immediately by drawing dumbbells up to chest, flexing the shoulders and bending the elbows.

4. Repeat sequence3 8 to 12 times for 2 to 3 sets.

BENEFITS: 

This compound, total body exercise will strengthen the hamstrings and back, while upright rows strengthen shoulders, chest and triceps. The combination of deadlifts and upright rows strengthen upper body, core and leg muscles used in everyday activities.