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Açıklama
Dumbbell Upright Row is an effective exercise that works the latissimus dorsi and trapezius muscles unilaterally. This movement is ideal for correcting asymmetric strength imbalances and working each side independently. The cable machine provides continuous tension and optimizes muscle development. Unilateral work also develops core stabilization. Suitable for both beginners and advanced athletes. Provides full range of motion and works muscles from a different angle.
Adım Adım Talimatlar
- 1
Stand sideways to the cable machine, grip the single handle with palm facing you
- 2
Step one foot forward, slightly bend knees
- 3
Pull handle toward chest by opening elbow to side
- 4
Squeeze back muscles at top and hold for one second
- 5
Slowly return to starting position
- 6
Keep torso stable throughout movement and only move your arm
Önemli Noktalar
- ✓Adjust machine and grip handle with one hand
- ✓Hold onto machine with other hand for balance
- ✓Pull down by opening elbow to side
- ✓Squeeze shoulder blades at end of movement
- ✓Return to starting position in a controlled manner
Yaygın Hatalar
- ✗Swinging body - using momentum
- ✗Performing movement too quickly - reduces muscle development
- ✗Using only arm strength - trapezius doesn't get worked enough
- ✗Fully locking elbow - causes joint stress
Nefes Kontrolü
Exhale while pulling down, inhale while raising up.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries should limit range of motion
- Those with rotator cuff problems should start with light weight
- Those with limited shoulder mobility should be careful
- Those with neck pain should pay attention to head position
Güvenlik İpuçları
- Keep elbow close to body
- Squeeze shoulder blades throughout movement
- Don't swing body, only use arm and shoulder
- Release weight slowly, don't lose control
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Corrects unilateral imbalances
- ✓Develops latissimus dorsi and trapezius muscles
- ✓Provides full range of motion
- ✓Requires core stabilization