14. DB standing simultaneous two hands upright row
Stand with DB in front of
your thighs in a linear position. Arms straight, elbows turned slightly outward,
shoulders turned in, head looking straight ahead, with a firm chin position.
Keep the chest in an upright position, with back straight and tight abdominal
muscles. Raise the DB to neck level straight upward and point the elbows up as
much as possible, and rise onto the toes.
15. DB seated simultaneous two hands upright row
16. DB standing alternate upright row
15. DB seated simultaneous two hands upright row
16. DB standing alternate upright row
The same exercise, except
the arms are raised alternately. At the same time the athlete may rise onto the
toes for each upright rowing movement.
17. DB standing simultaneous two hands squat upright row
17. DB standing simultaneous two hands squat upright row
The start position is
with parallel DB in front of the trunk slightly between the thights. Squat,
holding the parallel DB position, then standing up wilh a continuous arms
rotation in pronated linear posion and finish the movement with an up on toes,
upright row.
18. DB standing two hand simultaneous squat under upright row
18. DB standing two hand simultaneous squat under upright row
Concomitantly with the
gradual knee bend perform a flatfooted upright row, and then with the knee
extension finish the exercise in the original starting position of a DB upright
row. It is very important to hold the bodyweight in balance from the balls of
the feet toward to the
heels.
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