High row: benefits and how to do it –

The overhead row is considered one of the best muscle building exercises for the back and shoulders in the gym. Below, we tell you everything you need to know about this exercise:

Targets: Shoulders, upper back; mainly the lateral deltoids and trapezius

HOW TO DO THE HIGH PAD

Necessary equipment: barbell (or a kettlebell or a pair of dumbbells)

Stand with your feet shoulder-width apart. Grab the barbell or equipment of your choice and let it hang in front of you at arms length. The palms of the hands should be facing the body and the hands in line with the thighs. Inhale and contract your abs. Keep your back straight, chest up and eyes facing forward. Raise the bar (towards your chin) as you exhale. Lead with your elbows and keep the bar close to your body. Pause at the top. Lower the bar while inhaling, returning it to the starting position.

MUSCLES WORKED IN THE HIGH ROW UP

The exercise targets the shoulders and upper back. Mainly the lateral deltoids and trapezius.

But you’ll also feel them in your front delts, rear delts, arms and abdomen if you’re standing up.

BENEFIT OF HIGH PADDING

All muscles worked help facilitate lifting and pulling activities. These include lifting shopping bags off the floor to place them on the counter, pulling on your pants while getting dressed, and other similar movements.

HIGH PADDING VARIATIONS

This exercise can be tweaked to make it more accessible to beginners and to increase the effort required as you gain strength.

Upright row with dumbbells

If you don’t have a barbell, you can do upright rows with a set of dumbbells. When doing this variation, keep your hands in the same general position as for a barbell upright row. Your palms should be facing inwards and your hands in line with your thighs.

Use dumbbells only if you know how to do this exercise correctly. Using a barbell is best until you develop your technique.

Vertical Row with Kettlebell

You can also use a kettlebell when doing high rows. The benefit of using this type of weight is that you can control it with both hands (like a barbell) instead of controlling each weight individually (like you do with dumbbells).

We have tried, tested and reviewed the best kettlebells. If you’re in the market for kettlebells, explore which option might be best for you.

Another variation is to use a pulley machine. The cable system allows for smooth movement and you can easily adjust the weight to match your strength level. This exercise starts by holding the barbell at thigh height and pulling it towards your chest.

You can make the move even more challenging by adding a plank to the end of the move. After doing the upright row and returning the weight to the starting position, lower your body into a plank, hold for a few seconds, then stand up again.

COMMON MISTAKES WHEN PRACTICING THE HIGH PAD

Avoid these mistakes to get the most out of this exercise and avoid strains or injuries.

Incorrect range of motion

Lack of full range of motion when performing the row will impede your results, as with any exercise. To ensure full range of motion, it’s vital that you know what your individual abilities are. Never use a range of motion that causes pain or discomfort. Reduce the range if you feel pain, or perform a completely different exercise.

Aim to lift the bar up to your collarbone as long as you are able to do so safely and painlessly. Pulling higher probably means you need to use less weight than just pulling up to chest height. However, a greater range of motion with less weight is superior to more weight with a reduced range.

Not controlling the weight as it comes off is a common mistake that will cause you to lose results. The eccentric descent phase of the exercise is very stimulating. It will help you build muscle and strength, but only if you control it instead of letting gravity take over.

The drastic drop in weight also increases the risk of injury due to pulls on shoulder joints and ligaments. It is best to control the movement through the pulling and lowering phases.

Bar too far from your body

Avoid arching the barbell away from your body and instead keep it close to you, lifting your elbows instead of out. Keeping the bar closer will help activate all the shoulder muscles correctly, including the lateral delts, which won’t be as active if you arch the bar away from you.

COMMON QUESTIONS

What are some alternative exercises for the upright row?

Alternatives to high rows include front raises, side raises, and face pulls. The high row primarily targets your traps and lateral delts, so any exercise for these areas will work as an alternative.

How much weight should I use for a vertical row?

How much weight you use for a high row depends on your strength level and goals. This is not an exercise you should perform with heavy weights and low reps due to the nature of the exercise and the risks involved for your joints.

Instead, choose a weight that allows you to perform 10 to 30 repetitions.