< strong>In the previous article we mentioned that upright rowing is a good choice to exercise shoulder muscles. Today we will introduce an upright rowing method. Variation: Smith one-arm upright row!
Generally speaking, when we use barbells to perform movements, we use both hands. If you want to use one-handed training, the Smith frame is a good choice!
Although the Smith machine is usually not very popular, because of the fixed track, you don’t need to worry about the instability of the barbell. At this time, using it to do one-handed rowing is a very creative way!
Unilateral training can greatly improve the imbalance of muscle strength on both sides. At the same time, it will mobilize more motor units to participate in the work. The combined load on both sides will not be lower than that of both hands!
How to do it?
Choose a slightly lighter weight (about half the usual weight)
Action process:
Adopt a standing position: with your feet shoulder-width apart and in the middle of the Smith frame, keep your spine and pelvis in the Neutral position, core muscles tightened
Grab the barbell with one hand, with a wide grip, relax your shoulders and neck, lift the barbell upwards, and feel the deltoid muscles carrying the weight. Keep the barbell close to your body and elbows during the process. Open the barbell and raise your elbows to be parallel to your shoulders!
Lower it, slow down slightly, and use your deltoid muscles to control the speed until your hands are straight.
Each set. 10 times, alternate hands!
Common mistakes
1. Raise the elbow too high
< p>When the shoulder abduction angle exceeds 90 degrees (the elbow is higher than the parallel line of the shoulder), the humerus and acromion process will pinch our supraspinalis tendon. If this is done for a long time, there may be a risk of shoulder pinching, causing Tendon inflammation and shoulder pain are medically known as "rotator cuff muscle impingement syndrome"2. Don't be obsessed with weight, choose a weight you can control to perform movements. Do it well and feel your shoulder deltoid muscles working!
（Note: Follow the Fitness Bar WeChat public platform, search for "Fitness Bar Network" or "Click to scan and follow”)
Related recommendations
< p style="margin: 0px 0px 15px; padding: 0px; border: 0px; vertical-align: top; text-indent: 24px;"> Shoulder joint pain when bench pressing? Modify bench pressing techniqueCore Hub: 5 Training Reminders to Maintain Shoulder Health
3 tips to prevent shoulder injuries