Monkey Rows Shoulder Exercise Tutorial | Best Upright Rows Alternative
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- čas přidán 24. 06. 2023
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Monkey Rows
Intro: The Monkey Row, this lesser known movement will help target and develop your deltoids and traps.
How to:
You’ll want to grasp a pair of dumbbells in each hand, and in the standing position hold the dumbbells at your sides with your palms facing you.
Slowly glide the dumbbells along the sides of your body by flexing at your elbow joints and abducting the upper arms at the shoulder joints.
Allow your elbows to flare laterally to your body, and imagine you’re trying to reach your armpits with the dumbbells as you pull the weight upwards.
Keep your shoulder pulled back, and utilize shoulder elevation at the peak contraction.
Slowly return the dumbbells to the starting position.
Do not:
DO NOT allow your shoulders to roll forward, as this will put unnecessary stress in the shoulder joint, and lessen your range of motion.
DO NOT allow your elbows to rotate so they face backwards, as this will reduce your range of motion, and put less focus on your complete deltoids.
DO NOT bounce the weight into the top position by utilizing your lower body.
The benefits of this exercise over a standard upright row is that your shoulder joint is being placed into a more efficient position - an externally rotated position. This will create a safer and more comfortable movement, while still targeting your deltoids and traps.
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Big fan of these. So much easier on my shoulders than the standard upright row.
Never heard of these but the look interesting. Will definitely be giving them a try!
Nice one dudes! Will try to incorporate this in to my routine
Fantastic. Concise and clear, 10/10
Wow these don't hurt my shoulders at all like most shoulder moves which feels like I'm being stabbed in my shoulders. Thanks Buff Dudes!
I always wondered why I never saw anyone doing these when they really pumped up my shoulders. Thanks!
Awesome video!! Appreciate all the great content!!
These are legit, i know they use to be used by old school bodybuilders but you almost hardly see anyone doing them now.
Great vid Hudson, hope all the Buff Fam is staying safe and doing great.(Stay Buff!)💪
Great video, and sick gym!!! 💪🏻
I've never even seen this one. I'll definitely add it in! Thanks for the tips!
Letting the elbows face backwards can be good if you're targeting the rear delts and want more emphasis on isolating those parts. Called 'Hip huggers'
Thanks Buff Dudes for your concern about our health. Defo you're the best fitness channel. 💪
I do a variation of this with the elbows pointing back to focus more on the rear delts as opposed to the lateral head but I like this version more than lateral an raises lol
Had forgotten about this one. Cheers mate 💪
Adding it to the list.
I remember the video from when you guys learned about this exercise from an old school bodybuilding book and you commented that it actually felt like a good exercise. Nice to see you didn´t forget about it
Nice. I have been looking for an exercise to hit the back of the shoulder for a while. Will give this one a try.
I love the monkey row, a very underrated exercise