Strength Plate Loaded High Row Both Arms
The Plate Upright Row is performed by holding a weight plate with both hands and pulling it vertically toward the chest or chin. It primarily targets the lateral deltoids and upper trapezius. This variation offers a more comfortable grip and natural hand positioning compared to the barbell version.
Primary Equipment
High Hammer Row
High Hammer Row
Key Benefits
- Strengthens lateral deltoids and upper traps.
- Improves shoulder stability and strength.
- Allows a more comfortable hand position.
- Complements movements like Dumbbell Shoulder Press.
Instructions
- Sit on the bench with your torso and knees supported on the bench
- Place your hands on the support with palms facing down
- Keep your torso upright and your abdomen contracted
- Perform the movement by pulling the bar until it approaches your chest
- Return in a controlled manner
Tips
- Avoid lifting your torso and hips off the bench support
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
Individuals with shoulder pain should avoid lifting elbows excessively high and use moderate loads. Those with impingement issues must limit range of motion. Keep the neck neutral to avoid cervical strain. People with rotator cuff injuries should perform only under supervision.
Common Mistakes to Avoid
- Raising elbows too high.
- Using excessive weight.
- Swinging the torso for momentum.
