medial deltoid(shoulders), traps & biceps
shoulder flexion shoulder adduction shoulder horizontal extension
saggital
To perform the Athlean X upright row exercise properly, stand with feet shoulder-width apart, hold a barbell with an overhand grip slightly wider than shoulder-width, and lift it towards your chin, keeping elbows higher than wrists. Lower the barbell back down slowly and repeat for desired reps. Avoid using momentum or jerking motions to prevent injury.
The barbell landmine row exercise helps strengthen the back muscles and improve posture. To perform it correctly, stand with one end of the barbell on the floor and row the other end towards your chest, keeping your back straight and core engaged.
Yes, the barbell row does work the biceps, but it primarily targets the muscles in the upper back and shoulders. The biceps act as secondary muscles during the exercise.
upright row
90 degree bent over barbell row
Yes, the upright row is considered a compound exercise because it involves multiple joints and muscle groups working together to perform the movement.
To perform an upright row exercise effectively and safely, stand with feet shoulder-width apart, hold a barbell or dumbbells with an overhand grip, and lift the weight towards your chin, keeping elbows higher than wrists. Lower the weight back down slowly and repeat. Avoid using heavy weights that strain your shoulders and focus on proper form to prevent injury.
To perform the upright row exercise as recommended by Athlean X, stand with feet shoulder-width apart, hold a barbell or dumbbells in front of thighs, and lift the weight towards the chin, keeping elbows higher than the wrists. Lower the weight back down slowly and repeat for desired reps. Avoid using momentum or jerking motions to prevent injury.
To effectively target your biceps during the barbell row exercise, focus on keeping your elbows close to your body and pulling the barbell towards your lower chest while squeezing your biceps at the top of the movement. This will help engage and work your biceps more effectively during the exercise.