July 15, 2023 3 min read
Hex bar upright rows are a type of exercise used to strengthen the shoulders and improve overall upper body strength. The exercise is performed using a hexagonal-shaped barbell, which is designed with two handles on either side. This allows the weight to be lifted in a more vertical, upright position rather than the typical horizontal barbell row. This type of barbell also helps reduce strain on the wrists and elbows, making it an ideal choice for those with joint pain or limited range of motion.Shop The Collection: Barbells
The hex bar upright row is a great choice for those looking to increase shoulder strength, as it works the deltoids, trapezius, and rhomboids—all of which are important muscles for shoulder stability.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
In addition to targeting specific shoulder muscles, hex bar upright rows offer several other benefits. Firstly, by using a hexagonal barbell, you can lift heavier weights while reducing the risk of injury. This is because the bar can move in a more natural and comfortable range of motion. Additionally, the handles on the bar make it easier to grip, helping you to maintain proper form and technique.
The hex bar upright row can also help build muscle mass in your upper body, as well as develop power and explosiveness when used in combination with other exercises. For example, combining the hex bar upright row with a chest press will help build muscle throughout the entire upper body. This can help to improve overall performance in all physical activities.
Finally, this exercise requires minimal equipment, making it an easy and convenient way to work out from home. All you need is a hex barbell and weights, which can be easily purchased online or at a local sporting goods store.
Before performing hex bar upright rows, it’s important to warm up your muscles to avoid injury. Start with some light stretching, followed by a few minutes of dynamic movements such as arm circles, jumping jacks, and high knees.
Once you’re ready, stand with your feet hip-width apart and grab the hex bar with an overhand grip. Keep your arms close to your sides and your back straight throughout the movement. Begin by bending your knees and pushing your hips back, so that your torso is at a 45-degree angle. From here, slowly pull the bar up towards your chin, leading with your elbows. Then, pause for a few seconds before slowly lowering the bar back down to the starting position.
It’s important to maintain proper form throughout the exercise. Make sure to keep your core tight and your back straight, and avoid swinging the bar up with momentum. Additionally, if you experience any discomfort in your shoulders or elbows, stop the exercise immediately and adjust your form accordingly.
To maximize the benefits of the hex bar upright row, there are a few tips to keep in mind. Firstly, choose a weight that’s challenging but still allows you to maintain proper form throughout the movement. If you find yourself straining or struggling to complete the exercise, try using a lighter weight.
Additionally, vary your reps and sets based on your goals. If you’re looking to build muscle mass, aim for three sets of 8-10 repetitions. If you’re focusing on strength and power, try 4-5 sets of 3-5 repetitions using a heavier weight.
Finally, make sure to give your body enough time to rest and recover. Aim for at least 48 hours between workouts, and don’t forget to include some static stretches at the end of each session to help improve flexibility and reduce soreness.
Hex bar upright rows are an effective exercise for improving shoulder strength and developing upper body muscle mass. By using a hexagonal barbell, you can lift heavier weights while reducing the risk of injury. Additionally, this exercise requires minimal equipment and can easily be done at home. Just remember to warm up properly and use correct form to ensure maximum benefit and avoid injury.