라이브러리로시작 
끝 
운동 라이브러리
Barbell Wide-Grip Upright Row
An upright row with a wide grip that keeps the pull in a friendlier shoulder position and puts more of the load on the lateral delts than the traps.
어깨바벨Vertical pull
주동근
측면 삼각근
협응근
상부 승모근후면 삼각근이두
장비
바벨
패턴
Vertical pull
준비 자세
- 01Grip the bar with a double overhand grip 1.5 times shoulder width.
- 02Stand tall with the bar at the thighs and feet hip width apart.
- 03Soften the knees and brace the trunk.
- 04Set the shoulders down and back before pulling.
수행
- 01Pull the elbows up and out to the sides, letting the bar rise to the lower chest.
- 02Keep the forearms roughly vertical under the bar as the elbows travel wide.
- 03Pause when the upper arms reach parallel to the floor.
- 04Lower the bar under control back to the start.
체크포인트
- -Upper arms rise out to the sides, mimicking a loaded lateral raise.
- -Elbows stay above the wrists at every point in the rep.
- -Bar stops around lower chest height, not at the chin.
- -Torso stays tall without a rearward heave.
흔한 실수
- -Pulling as high as a close-grip row and losing the wide-elbow line.
- -Shrugging the traps early and stealing work from the delts.
- -Swinging the hips to start each rep.
- -Letting the elbows drop below the bar so it becomes a curl.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a mid-range delt builder.
- -Progress load slowly; form decays fast on upright rows once the elbows drop.
- -Pairs well after heavy pressing as the first lateral-delt accessory of the day.