Rowing upright with a tight grip

Powerful and controlled - the tight grip promotes a powerful lift up to the level of the collarbone with a focus on the shoulders and neck.

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Preparation

Place the sled in the lower column area. Then thread the handle strap through the horn loop and then the handlebar through both handle strap loops. Your EISENHORN power station is now ready to use.

Starting Position

Start the exercise with a hip-width stance and a straight upper body. Position yourself relatively close to the pole or above the rear area of your horn. Grip the handlebar tightly with an overhand grip. Build full body tension to create a secure starting position.

Execution

Pull the handle close to the body up to chin level. At the end point, the upper arms are parallel to the ground.

Pull the handlebar close to your body upwards until it is below your chin. Make sure that your upper arms are aligned parallel to the ground at the highest point. Then lower your arms back down to the starting position in a controlled manner.

Muscles Used

Shoulders

Neck

Tip

The movement is controlled, without momentum from the lower or upper body. Pay attention to keeping your neck straight and avoid overextending it ("vulture neck"). At the beginning of the exercise, the arms are extended. The grip band can be adjusted by tying a knot if necessary.

What makes this exercise particularly effective?

The upright row with a close grip is an isolating exercise that specifically targets the front and middle deltoid muscles as well as the upper trapezius. Using a narrow grip (about shoulder-width or slightly narrower) focuses the movement, allowing precise activation of the target muscles.

What effect does this exercise achieve?

Targeted shoulder muscles: The close grip promotes strong activation of the deltoids, particularly the front and middle portions.
Trapezius strengthening: The exercise effectively engages the upper trapezius, which is important for a stable shoulder region.
Improvement of posture: Strengthening the shoulder muscles positively influences overall body posture.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The upright row with a close grip complements the Big 5 by isolating the shoulder muscles, supporting balanced upper-body development. It is particularly beneficial for athletes aiming to develop well-rounded, strong shoulders.