Stick Standing Upright Row
Strengthen your shoulders and upper back with the Stick Standing Upright Row! Simple, effective, and perfect for all fitness levels.
The Stick Standing Upright Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: stretching stick.
Required Equipment
Stick Standing Upright Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Stick Standing Upright Row Variations and Alternatives
How to do the Stick Standing Upright Row
Starting Position:
Stand with your feet shoulder-width apart.
Hold the stick with both hands, palms facing your body, and hands positioned closer than shoulder-width.
Let the stick hang down in front of your thighs with arms fully extended.
Body Positioning:
Keep your back straight and your shoulders relaxed.
Engage your core by tightening your abdominal muscles.
Look straight ahead to maintain a neutral neck position.
Movement:
Inhale as you begin the movement.
Pull the stick upward by bending your elbows and raising your hands towards your chin.
Keep your elbows above your wrists as you lift the stick. Your upper arms should form a “V” shape at the top of the movement.
Keep the stick close to your body throughout the lift.
Ending Position:
Lift until your hands reach the level of your chin, and hold for a moment.
Ensure that your shoulders are down, and avoid shrugging them towards your ears.
Return to Starting Position:
Exhale as you lower the stick back to the starting position in a controlled manner.
Fully extend your arms once again to complete one repetition.
Repetitions:
Perform 10-15 repetitions for beginners, resting as needed between sets.
Tips:
Start with a light stick to master the form before progressing to heavier weights.
Focus on smooth and controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.
Stick Standing Upright Row FAQs
What muscles does the Stick Standing Upright Row work?
The Stick Standing Upright Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Stick Standing Upright Row?
Stretching stick.
Is the Stick Standing Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stick Standing Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stick Standing Upright Row variations and alternatives?
Similar exercises include the EZ-Bar Standing Upright Row, Stick Seated Pass Around Stretch, Stick Pronated-Grip Bent-Over Row and Stick Assisted Isometric Core.
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