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Exercise Lab

Upright Row

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Trapezius (upper neck) strength.
  • Deltoid strength.
  • Upper back strength.

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Description

  • Attach long strap D-handle or the optional Low Row Bar (TQLR) to mid pulley. Adjust mid pulley arms to lowest position. Set resistance.
  • Stand facing forward just behind the pulley so it bisects your body. Grasp handle with both hands palms down, arms extended.
  • Slowly pull hands upward toward chin until your elbows are pointing straight out at shoulder height. Keep knees slightly bent, back straight and head up.
  • Slowly return to starting position and repeat.

ProTip

  • Keep your hands close to your body as you pull the handles upward.

Mistakes

  • Slouching forward.
  • Heaving the weight.