How To: Barbell Upright Row ScottHermanFitness Spanish English (auto-generated)

How To: Barbell Upright RowYouTube↗ IA↗(long shot)
Howto & Style 1.2M views 4.9K likes 241 dislikes 22 Mar 2014

ScottHermanFitness 2.8M subscribers United States YouTube↗

¿Qué está pasando en la nación? Hoy les voy a mostrar a ustedes cómo hacer una fila con una barra en posición vertical

what's going on nation today I'm going to demonstrate for you guys how to a barbell upright row this is a great

Este es un gran ejercicio compuesto que ataca sus trampas superiores, así como las tres cabezas de sus deltoides.

compound exercise that targets your upper traps as well as all three heads

Sentirá un poco más de énfasis en sus cabezas mediales anteriores y también fatigará sus bíceps

of your deltoids you are going to feel a bit more emphasis on your anterior medial heads and you're going to be fatiguing your biceps as well begin the

Comience el ejercicio levantando la barra y de pie con los pies separados al ancho de los hombros

exercise by picking up the barbell and standing upright with your feet about shoulder width apart next adjust your

A continuación, ajuste sus manos para que queden a lo ancho de los hombros en la barra también

hands so that they are shoulder width apart on the barbell as well

una vez en su lugar contrata tu núcleo

once in place contract your core retract

retrae sus omóplatos y comience a levantar la barra de pesas de su cuerpo hasta la parte inferior de su barbilla

your shoulder blades and begin to lift the barbell up your body to the bottom of your chin as you raise the barbell

mientras elevas el Barbell asegúrese de que sus codos estén siempre más altos que sus muñecas y que la barra esté lo más cerca posible de su cuerpo

make sure that your elbows are always higher than your wrists and that the barbell is as close to your body as

Mientras lo levantas y lo vuelves a bajar.

possible as you lift it up and bring it

Si experimenta dolor o tensión en la muñeca con la barra, puede usar una barra de rizo Ez.

back down if you experience pain or tension in your wrist from the barbell you can use

Solo asegúrate de que la colocación de tu mano aún esté a la altura de los hombros.

an EZ curl bar just make sure your hand placement is still shoulder width apart

La colocación de las manos es muy importante a la hora de realizar este ejercicio.

hand placement is very important when

al mantener un agarre ancho o ancho de hombros, garantizará la activación de las tres cabezas de los deltoides con un poco más de énfasis en el

performing this exercise by maintaining a wide or shoulder-width grip you will ensure activation of all three heads of the deltoids with a bit more emphasis on

cabezas anteriores y mediales

the anterior and medial heads

Si tienen más preguntas sobre cómo realizar la fila vertical con barra, pueden unirse a nosotros aquí mismo en nuestros foros.

if you guys have any more questions on how to perform the barbell upright row you can join us right here at our forms

Para obtener más consejos, ejercicios y rutinas, siéntase libre de unirse a nosotros en Scotthermanfitness.com y como siempre

for more great tips exercises and routines feel free to join us on scott hermann fitness calm and as always more

Más cosas buenas que vienen pronto. Los veo amigos

good stuff coming soon see you guys

Si está buscando una manera rápida de cambiar las cosas, inicie sesión en su perfil de SHF y vaya a la sección de ejercicios del sitio web

if you're looking for a quick way to switch things up login to your shf profile and go to the workout section of the website once

Una vez que hayas hecho clic en los músculos que quieres entrenar, serás llevado a una página donde podrás filtrar aún más tu búsqueda. Ahora tiene una lista completa de todas las rutinas que apuntan a su pecho y utilizan solo una barra o mancuerna

there click on the muscles you want to train then you'll be brought to a page where you can further filter down your search now you have a complete list of

all the routines that target your chest and utilize only a barbell or dumbbell

Desde aquí puede calificar la rutina, agregarla a sus rutinas en su perfil y, si se desplaza hacia abajo

from here you can rate the routine add it to your routines in your profile and

Puedes ver un resumen de la rutina completa, así como fotos de todos los ejercicios.

if you scroll down you can see a write-up of the entire routine as well as photos of all the exercises you can

También puede descargar un PDF imprimible simplemente haciendo clic en él

also download a printable PDF just by clicking on it

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