Smith Machine One-Arm Upright Row
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General info
How to perform exercise
- 1. Установите гриф на уровне бёдер и загрузите желаемый вес.
- 2. Возьмите гриф одной рукой и снимите его с упоров. Рука должны быть прямой. Это исходное положение.
- 3. Немного согните локоть и поднимите руку до параллели с полом.
- 4. Задержитесь и опустите вес в исходное положение.
- 5. Повторите рекомендуемое количество раз и поменяйте руки.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Smith Machine One-Arm Upright Row» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Smith Machine One-Arm Upright Row
Author: AtletIQ: on
Smith Machine One-Arm Upright Row — The benefits of exercise, how to properly perform and how many sets to do..
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