Dumbbell and Barbell Upright Rows

Free weight exercises are a great way to help strengthen the upper body. The stabilizing muscles in your shoulders should be engaged while activating your core throughout this exercise to get the biggest impact. Barbell upright rows will help you increase strength in your upper body, helping you maintain a free and straight bowling arm swing.

In this premium video lesson Leah Zahner, Certified Personal Trainer (NASM), demonstrates upright rows with a barbell and dumbbell.

Step 1

Barbell upright rows begin in a strong stance with the barbell in both hands, palms facing down towards the ground. Keep your shoulders pressed down away from your ears.

Step 2

Pull your elbows up high while lifting the barbell, then lower the barbell back down keeping it under control without allowing it to fall into position.

Try to keep the barbell as close to your body as possible in both directions.

Some common mistakes while learning barbell upright rows are:

– Raising the elbows above the level of the forearms. Try to keep them parallel.
– Gripping too close or too far apart. Shoulder-width apart is appropriate.
– Twisting and turning. Keep your back straight and core engaged throughout the lift.
– Over gripping. Keep your grip tight enough to hold but not squeeze the bar.
– Choosing a barbell that’s too heavy. Use a weight that doesn’t feel like you’re overexerting.

Another way you can perform this exercise is with dumbbells:

Step 1

Start with a dumbbell in each hand while keeping your shoulders pressed down and away from your ears.

Step 2

Pull the dumbbells up, keeping them as close to your body as possible and then lower them back down.

Barbell upright rows and dumbbell upright rows are great exercises that build strength in your upper body making bowling easier while helping to avoid injury.

Check out “Upper Back Stretch with a Physioball” and “How To Angle Your Shoulders When Throwing a Bowling Ball” to learn how to improve upper body strength and why it’s important.