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January 31, 2023

Shoulder Exercise: Sumo Upright Rows

Sumo Upright Rows Shoulder Exercise Example VideoPrimary Muscle


Secondary Muscles

Traps, legs

Equipment Needed


Mechanics Type


Proper Exercise Technique

This exercise is a combination of an upright row and a squat. To begin stand with your feet slightly wider than shoulder width apart with your toes pointing outward just a bit. Using an overhand grip grasp the barbell, stand upright and rest the barbell on your upper thighs.

Your hands should be about six to eight inches apart. Keep your back straight and with your arms grasping the barbell in front of you, squat down until your thighs are just about parallel to the floor. The barbell should not touch the floor. Return your legs to the starting position bringing the barbell up towards your chin. Your elbows should come out by your sides until your forearms are roughly parallel to the floor.

Pause for a one-count and repeat the squat, lowering the barbell in front of you once again. Repeat.

Sumo Upright Rows Exercise - Start Position

sumo upright rows video exercise

Sumo Upright Rows Exercise - Finish Position

sumo upright exercise

Sumo Upright Rows Exercise Video


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