The upright row is a standard weight training exercise in which you lift a barbell or dumbbell upward in front of you to about shoulder height. It targets the shoulder deltoid muscles and the trapezius muscle across the top of the shoulders. You also get some work on the biceps and forearm radialis muscles.
You can see how to do in in How to Perform the Upright Row.
You can also do bent-over rows, which are a little more demanding but also worth doing to target the back muscles.
Upright and Bent Rows with Elastic Bands
Therabands and other types of elastic stretch bands are useful items of equipment if you want to incorporate weight training in outdoor training programs or when traveling.
Bands are available with handles on them or as just plain stretch bands that you wrap around your hands and feet. Many different tensions are available so that you can adjust the weighted load. The general principle is to use one body part – the feet for example – to secure the band, and then to increase the tension and load by stretching the band with good form to complete a set of exercise repetitions.
Bands don't allow the robust loads that you can apply in the gym with heavy iron, but they do provide resistance when you need to keep those muscles working until you can get back to the gym.
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