I’ve learned to go SUPER heavy on these and really focus on hitting that front delt. I hold a DB (dumbbell) in each hand and make sure to keep my spine straight up and in alignment. The reason I hold a DB in the other hand is to keep me centered and balanced due to the heavy weight.
When I do an up row (AKA an upright row), I hang my arm extended fully straight down in front of my leg, almost to the inside of my thigh. I make sure to row the DB straight up and flare my elbow out, but keeping my elbow at shoulder height when in the contracted part of the row.
I lower it slowly to keep the time under tension maximized. Lower it too fast and you’re missing the “the work” of the exercise.
I do 3 sets of 10-12 reps on each side. Stay in alignment with your spine so you focus on hitting that front delt (although in the picture it appears I’m leaning a bit!)
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