Optimization details:Grip width, barbell movement trajectory
Initial status:For this exercise, your feet should be shoulder-width apart, your body should stand upright in the vertical direction, hold a barbell in both hands, and place it in front of your thigh muscles, with your hands a width apart. It is better to hold it with an overhand (palm upward) grip. Keep your knees slightly bent during training. Look straight ahead with your head straight up, and tighten your abdominal muscles.
Training actions: Contract your shoulders to exert force, and pull the barbell vertically upward until the barbell reaches the same level as your chin. At the same time, your elbows should also be raised high. The barbell should be kept as close to your body as possible throughout the entire exercise. Keep your upper body straight and maintain the natural arch of your spine throughout the exercise. Pause briefly before you slowly lower the barbell back to your starting position (at the top of the barbell lift).
Upright rowing points: Nine times out of ten, what we see is that many people grab the bar with their hands too close together, and the barbell is several inches away from their body during the movement. This style of upright rowing, although very common, is not the best way to train your shoulder muscles. If you're targeting the shoulders, all you need to do is keep your hands as wide apart as possible, wider than the width of your shoulders, and keep the bar in position as you pull it up. And it's close to your body. At the same time, raise your hands high until your elbows are still high when you reach the top. You'll notice that after you've completed a few reps, your shoulders will feel a burning sensation you've never experienced before due to these small adjustments.