Stick Standing Upright Row

Starting Position:

• Stand with your feet shoulder-width apart.

• Hold the stick with both hands, palms facing your body, and hands positioned closer than shoulder-width.

• Let the stick hang down in front of your thighs with arms fully extended.

Body Positioning:

• Keep your back straight and your shoulders relaxed.

• Engage your core by tightening your abdominal muscles.

• Look straight ahead to maintain a neutral neck position.

Movement:

• Inhale as you begin the movement.

• Pull the stick upward by bending your elbows and raising your hands towards your chin.

• Keep your elbows above your wrists as you lift the stick. Your upper arms should form a “V” shape at the top of the movement.

• Keep the stick close to your body throughout the lift.

Ending Position:

• Lift until your hands reach the level of your chin, and hold for a moment.

• Ensure that your shoulders are down, and avoid shrugging them towards your ears.

Return to Starting Position:

• Exhale as you lower the stick back to the starting position in a controlled manner.

• Fully extend your arms once again to complete one repetition.

Repetitions:

• Perform 10-15 repetitions for beginners, resting as needed between sets.

Tips:

• Start with a light stick to master the form before progressing to heavier weights.

• Focus on smooth and controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.